Box Brief
CrossFit Main Line News
Veterans Day Hero WOD Fundraiser for 23rd Veteran
CROSSFIT
STRENGTH
Overhead Squat
15 minutes to build to a heavy 3 reps
Rep Scheme:
5-4-3-3-3-3
CONDITIONING:
30 Chest to Bar Pull-ups
30 Overhead Squats
400 Meter Run
15 Chest to Bar Pull-ups
15 Overhead Squats
:: Virtual Variation ::
2 Rounds For Time:
800 Meter Run
21 Double Dumbbell Front Squats
12 Strict Pull-ups
WHITEBOARD BRIEF
Expect this workout to take between 12-18 minutes to complete
Everyone is going to have a different strength (cardio, weightlifting, gymnastics) in this balanced workout
Look to push the movement you’re most comfortable with and manage the movements you’re less comfortable with:
Athletes who are strong on the barbell can aim for big sets of squats, while chipping away at chest to bars and running
Athletes who are better runners can move quickly there and chip away at the inside movements
Athletes who thrive through gymnastics can work through large sets of chest to bars, chip away at the squats, and move at a smooth pace on the runs
Become an active participant in your health.
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