Sunday 4.22.18 CrossFit

Box Brief:
Wayne Endurance Bring a Friend Week 4.23- 4.30


4 Rounds: 1a+1b+1c
1a) Single Arm Farmer Carry 100’ea.
1b 1-Arm KB Rows: 3x8ea.
1c) Front Box Squat 4×5
4×5, build to moderate, build to a moderate

Intent:  Build to a moderate set of Box Front Squat + accessory work for the core/back


12 Russian KBS (70,55)
9 Burpees over KB
50 Meter Sled Sprint (empty sled)

Rx: (55,35)
L2: (45,25)
L1: (35, 25) (6Burpees)
*Alternate Scaling
*Sled sprint = 150m Row, 20s Bike or Ski Erg

Intent: Shoot for 80% max effort today completing each round within 30-40s of the one prior. Your workout will likely drop a bit today, but that’s okay. Sled sprints will likely be the game changer and are difficult to maintain without built-in rest

$ Out

10-20 Minutes of Zone 1 Cyclical Work
– Bike, Row, Jog