Box Brief
CROSSFIT
“Delight”
AMRAP 15:
12 Box Jump Overs
12 Deadlifts
9 Bar-Facing Burpees
9 Hang Power Cleans
6 Bar Muscle-Ups
6 Push Jerks
:: Alternate Variation ::
AMRAP 15:
21 Dumbbell Facing Burpees
15 Double Dumbbell Deadlifts
12 Double Dumbbell Hang Power Cleans
9 Double Dumbbell Push Jerks
WHITEBOARD BRIEF
The intended scoring range is between 3-4 rounds
BOX JUMP OVERS & DEADLIFTS
Move at a steady pace on the box that allows you to go unbroken on the deadlifts
BAR-FACING BURPEES & HANG POWER CLEANS
Find a steady pace that allows you to minimize sets on the hang power cleans
This will likely be the most challenging movement of the day
Get to at least 5 reps and see how you feel
BAR MU AND PUSH JERKS
Your pull will likely be taxed going from hang power cleans into muscle-ups
Break-up the muscle-ups as needed to go unbroken on the jerks
No set is too small here – even quick singles
BOX JUMP OVERS & DEADLIFTS
Move at a steady pace on the box that allows you to go unbroken on the deadlifts
BAR-FACING BURPEES & HANG POWER CLEANS
Find a steady pace that allows you to minimize sets on the hang power cleans
This will likely be the most challenging movement of the day
Get to at least 5 reps and see how you feel
BAR MU AND PUSH JERKS
Your pull will likely be taxed going from hang power cleans into muscle-ups
Break-up the muscle-ups as needed to go unbroken on the jerks
No set is too small here – even quick singles
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