Box Brief
CROSSFIT
“Cho To-Go”
AMRAP 5:
40/30 Calorie Row
20 Box Jump Overs
AMRAP “Macho Man”
Rest 5 Minutes
AMRAP 5:
30/21 Calorie Row
15 Box Jump Overs
AMRAP “Macho Man”
Rest 5 Minutes
AMRAP 5:
20/15 Calorie Row
10 Box Jump Overs
AMRAP “Macho Man”
Macho Man is:
3 Power Cleans
3 Front Squats
3 Push Jerks
WHITEBOARD BRIEF
Your score is you total ROUNDS ONLY…
The goal is to get to the barbell for each round at…..
1st Round: 4 Minutes
2nd Round: 3 Minutes
3rd Round: 2 Minutes
With rest built into these intervals, look to stay moving for all 5 minutes
The first two stations are the “buy-in” for the barbell portion of the workout
Look to move at a smooth pace through the row calories and box jump overs
You should get to the bar feeling ready to attack, as this is the scored station
MACHO MAN
The pacer in “Macho Man” is the power cleans
Complete these as singles throughout and look to go unbroken through the squats and jerks
As the weight gets heavier, lengthen out the time between power cleans to preserve unbroken squat and jerks
Become an active participant in your health.
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