Box Brief
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CROSSFIT
“Fight Night”
AMRAP 20:
20 Wallballs
20 Hang Power Snatches
20 Box Jumps
20 Overhead Squats
20/15 Calorie Row
:: Outdoor & At Home Variation ::
AMRAP 20:
50 Single Dumbbell Goblet Squats
40 Single Dumbbell Hang Power Snatches
300′ Walking Lunge
200 Meter Single Dumbbell Farmer’s Carry
WHITEBOARD BRIEF
Over the 20 minutes, expect to complete about 3-4 rounds
Longer workouts like this one that include challenging movements are all about finding a sustainable plan from the beginning
Based on your strengths, there are going to be some movements you’ll be able to push, and some you’ll want to slow down on
Consider breaking the weighted movements into a few sets, while moving at a smooth speed through the bodyweight and cardio movements
Envisioning how you’d break these sets up if you had to perform 4 rounds for time can be helpful
Longer workouts like this one that include challenging movements are all about finding a sustainable plan from the beginning
Based on your strengths, there are going to be some movements you’ll be able to push, and some you’ll want to slow down on
Consider breaking the weighted movements into a few sets, while moving at a smooth speed through the bodyweight and cardio movements
Envisioning how you’d break these sets up if you had to perform 4 rounds for time can be helpful
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