Box Brief
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CROSSFIT
CONDITIONING
“Wiped Clean”
E4MOM 20:
30 Air Squats
20/15 Calorie Row
7 Power Clean and Jerks
ALTERNATE VARIATION
E4MOM 20:
30 Air Squats
200 Meter Run
10 Double Dumbbbell Clean and Jerks
WHITEBOARD BRIEF
These fast paced rounds should take around 3 minutes or less to complete, leaving at least 1 minute of rest
The score is the slowest of the 5 rounds
With your score being the slowest of the 5 rounds, look to stay consistent across the board today
The stations that will have the biggest impact on your round times are the row and clean and jerks
Move at a steady pace on the air squats that allows you to drive hard with the legs on the rowers each round
Get the machine started quickly, then settle into something moderately fast
Once to the barbell, see if you can go for as many unbroken reps as you can
If you’re not able to hold on for all 7, immediately transition to quick singles
Even in this case, you’re already pretty deep into the total set
Write down your score and focus on getting your heart rate down during the rest between rounds
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