Box Brief
2019 CFML Equinox Liftoff: 9.23.19 Ardmore vs. Wayne!
Max Clean & Jerk and Snatch for Bragger’s Rights
Register for the CrossFit Open
CROSSFIT
Mighty Ducks
Teams of 3
For Time (30 Minute Cap):
60 Clean and Jerks
400 Meter Team Run
10 Rope Climbs
400 Meter Team Run
100 Lateral Barbell Burpees
400 Meter Team Run
10 Rope Climbs
400 Meter Team Run
60 Clean and Jerks
ENDURANCE
The Hawks
Teams of 2
30min AMRAP
10 Pull-ups
20 KB Offset Pushups
30 KB Swings
40 Goblet Squats
50 Seated In and Outs
Partner 1 completes 200m run while Partner 2 accumulates reps inside. When they switch, Partner 2 picks up where Partner 1 left off.
WHITEBOARD BRIEF
Teams of 3 will break up movements as they see fit, with 1 partner working at a time.
If you are timed capped on the workout, put 30:00 as your score and note total completed reps in the notes.
All athletes must return from the runs before the team can start next movements.
Choose a barbell weight that you can cycle for sets of 3-5 at a time during the workout.
Use one barbell unless there are athletes performing the workout with different weights.
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