Friday 9.6.19 Workouts

Box Brief

CFML First Friday Happy Hour: 9.6.19

CFML Equinox Liftoff: Coming Soon

CROSSFIT

Toon Squad (AMRAP – Reps)

Teams of 3

3 Rounds:

4 Minute Bike Calories

3 Minute Wallballs (20/14)

2 Minute Burpees

ENDURANCE

“Goodness Gracious Great Balls of Fire”

For Time:

250m Row
25 MB Cleans

200m MB Run
20 MB Pushups

250m Row
25 Russian Twists

200m MB Run
20 Wallball Shots

250m Row
25m MB Situps

200m MB Run
200m MB Jumping Lunges

250m Row
25 Burpees w/ MB

200m MB Run
20 MB G2OH

x2

WHITEBOARD BRIEF

One athlete working at a time: move quickly and switch out before slowing down
Breakdown Examples:
BIKE
4 Rounds: 20 Seconds Each
Or switch every 7-10 calories
WALLBALLS
3 Rounds: 20 Seconds Each
Or switch every 10-15 reps
BURPEES
2 Rounds: 20 Seconds Each
Or switch every 5 reps

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By | 2019-09-05T11:52:43+00:00 September 5th, 2019|Blog Entry, Box Brief, Endurance, WOD, WOD Notes|Comments Off on Friday 9.6.19 Workouts