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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