Box Brief
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CROSSFIT
STRENGTH
1: Squat Clean 1RM
2: Dimel Deadlifts 3 x 30
WORKOUT
“Blue Eyed Floozy”
30 Clusters
*EMOM 3 burpees
ENDURANCE
WORKOUT
AMRAP 8
2,4,6,8,10…
Dbl KBs Russian Swings
Dbl KBs Front Rack Reverse Lunge
Toes To Bar
– Rest 1 min –
AMRAP 8
2,4,6,8,10…
DBs Clusters
DBs Front Squat
Burpees
– Rest 1min –
REPEAT
KIDS/TEENS
SKILL/STRENGTH
3Rds
3 Cartwheel/attempts
50 High knees
50 Butt Kicks
5 Push ups
– Then –
Max Plank Hold
– Then –
Clean & Jerk Review
WORKOUT
30 Clean and Jerks
WHITEBOARD BRIEF
– Strength: Today’s strength work entails a nice total-body session – all sets should be challenging, but allow you to maintain perfect form.
– Metcon: Today’s intervals are about sustainability – 80% for all. Your splits should not change too much.
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