Box Brief
CFML Facility Upgrade Survey
September Birthday WOD (Sapphire): 9.4.19
Yoga w/ Caroline (Ardmore): 9.4.19
CFML First Friday Happy Hour: 9.6.19
CROSSFIT
“Fish Out of Water”
For Time:
2k Row
10 Rounds of “Heavy Chief”
1 Round of “Heavy Chief”:
3 Power Cleans
6 Push-ups
9 Air Squats
KIDS/TEENS
Strength:
Box Front Squat
Skill:
Power Clean/Hang Squat Clean/Med Ball Clean
Workout:
3 Rounds
400m Run
7 Power Cleans
7 Hang Squat Cleans
7 Med Ball Cleans
WHITEBOARD BRIEF
Pace the row in order to push on the 10 rounds of Chief
The power cleans are the only movement we would likely stop on: aim to complete these ‘touch and go’ if possible – with quick singles being the next best option
The air squats are the easiest of all the movements, so we can use those as the pacer
Find a pace that allows you to get back to the bar and attack the cleans
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