Box Brief
CROSSFIT
“Three Eagles”
[On the 0:00]:
1 Mile Run
[On the 10:00]:
3 Rounds:
15 Hang Power Cleans
12 Lateral Barbell Burpees
9 Thrusters
[On the 20:00]:
1 Mile Run
WHITEBOARD BRIEF
Cap each of these efforts at 9 minutes, giving you at least 1 minute to rest and transition to the next part
Record your score for the first mile run, the 3 round triplet, and the second mile run separately
Your final score will be all three of these times added together
GENERAL
With the same time windows to work within, let’s approach this workout like 3×1 mile repeats
The goal here is to complete all 3 efforts in very similar times
There is just a little rest between each round, so find a moderate pace that you see yourself maintaining past the opening mile run
TRIPLET
The rep numbers of this triplet don’t look that intimidating, but the weight makes them more challenging
Plan to chip away at the barbell movements from the first set
Having manageable sets in mind from the beginning will help you rest less before and after each
Move at a pace through the burpees that allows you to get your hands right on the bar for the first set
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