Box Brief
CROSSFIT
STRENGTH:
Back Squat
CONDITIONING:
“Bootleg”
AMRAP 15:
21 Wallballs
18 Single Dumbbell Alternating Power Snatches
15 Toes to Bar
12 Box Jump Overs
WHITEBOARD BRIEF
You can expect to complete about 2+ to 3+ rounds
The first three movements of each round are all about finding a sustainable break-up plan
Imagine how you would approach each station if you were to complete 4 rounds for time
Hold numbers for each movement that allow you to get started after a 2-3 breath break between sets
Consider the following options:
Wallballs: 12-9, 7-7-7, 6-5-5-5
Dumbbell Snatches: 9-9, 6-6-6, 5-5-4-4
Toes to Bar: 10-5, 8-7, 5-5-5, 4-4-4-3
Hold a steady pace on the box jump overs that allows you to re-create your speed in the next round
Become an active participant in your health.
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