Monday 11.4.19 Workouts

Box Brief

SPECIAL EVENTS:

Register for the CrossFit Open!
Register for the Holiday Amazing Race!

OPPORTUNITIES TO GIVE BACK:

Team Waterboys 2020
23rd Veteran and the Nearly Naked Ruck March

CROSSFIT

“CrossFit Games Open 20.4”

For time:

30 Box Jumps
15 Clean and Jerks
30 Box Jumps
15 Clean and Jerks
30 Box Jumps
10 Clean and Jerks
30 Single-Leg Squats
10 Clean and Jerks
30 Single-Leg Squats
5 Clean and Jerks
30 Single-Leg Squats
5 Clean and Jerks

Time cap: 20 minutes

– OR –

STRENGTH:

Shoulder Press

3-3-3-3-3-3

CONDITIONING:

“Open Concept”

AMRAP 5:
1000 Meter Row
Max Wallballs

5:00 Rest

AMRAP 5:
50 Wallballs
Max Meter Row

ENDURANCE

“Case of the Mondays”

AMRAP 5:
1000m Row
Max Wallballs

2:00 Rest

AMRAP 5:
50 Wallballs
Max Meter Row

2:00 Rest

AMRAP 5:
35/30 Cal Bike
Max Russian KB Swings

2:00 Rest

AMRAP 5:
50 Russian KB Swings
Max Cal Bike

2:00 Rest

AMRAP 5:
35 Box Jumps
Max DB GTOH

2:00 Rest

AMRAP 5:
50 DB GTOH
Max Box Jumps

KIDS/TEENS

SKILL:

POSE Running Drills

CONDITIONING:

AMRAP 9
400m Run
Max DB Clean & Jerk

Rest 2:00

AMRAP 6
200m Run
Max DB Snatch

Rest 2:00

AMRAP 3
100m Run
Max Thrusters

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By | 2019-11-03T17:24:27+00:00 November 3rd, 2019|Blog Entry, Box Brief, CrossFit Kids, Endurance, WOD, WOD Notes|Comments Off on Monday 11.4.19 Workouts