Thursday 12.12.19 Workouts

Box Brief

Register for the Holiday Amazing Race!
Holiday Amazing Race Volunteers Wanted!
Winter Solstice Inner-Box Competition!
BRING A FRIEND WEEK!
Wayne 8-15 December

CROSSFIT

STRENGTH:

3-6-9-12-15: Unbroken Deadlifts
After each set, 30% of Max Strict Handstand Pushups

CONDITIONING:

“Side Hustle”

AMRAP 15:
20 Russian Kettlebell Swings
300′ Single Kettlebell Farmers Carry
20/15 Cal Bike

ENDURANCE

CONDITIONING:

“Day Job”

Buy-In: 20/15 cal Assault Bike

EMOM 20
10 Double Russian Kettlebell Swings
10 Double KB Deadlifts
5 Burpees

Cash-Out: 20/15 cal Assault Bike

KIDS/TEENS

CONDITIONING:

5 Rounds:
7 Burpee Box Jumps
10m Walking OH Lunge
5 Pull-ups

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By | 2019-12-11T13:38:01-05:00 December 11th, 2019|Box Brief, CrossFit Kids, Endurance, WOD, WOD Notes|Comments Off on Thursday 12.12.19 Workouts