Box Brief
Register for the CrossFit Open
CROSSFIT
“Whatever’s Left”
AMRAP 5:
Buy-In: 500/400 Meter Row
Max Rounds With Time Remaining:
12 Thrusters
12 Toes to Bar
Rest 5 Minutes
AMRAP 5:
Buy-In: 500/400 Meter Row
Max Rounds With Time Remaining:
9 Thrusters
9 Chest to Bar Pull-ups
Rest 5 Minutes
AMRAP 5:
Buy-In: 500/400 Meter Row
Max Rounds With Time Remaining:
6 Thrusters
6 Bar Muscle-ups
:: Alternate Variation ::
AMRAP 5:
Buy-In: 40 x 10-Meter Shuttle Runs
Max Rounds With Time Remaining:
12 Double Dumbbell Thrusters
12 V-ups
Rest 5 Minutes
AMRAP 5:
Buy-In: 40 x 10-Meter Shuttle Runs
Max Rounds With Time Remaining:
9 Double Dumbbell Thrusters
9 Alternating Dumbbell Plank Rows
Rest 5 Minutes
AMRAP 5:
Buy-In: 40 x 10-Meter Shuttle Runs
Max Rounds With Time Remaining:
6 Double Dumbbell Thrusters
6 Devil’s Press
WHITEBOARD BRIEF
ROW
Rowing for meters, the urgency isn’t super high here
The goal is to row at a pace that allows you to thrive through the barbell and gymnastics movements that follow
BARBELL & GYMNASTICS
While you could likely go unbroken on one set of each movement, think about what you’d do the second time around
If you know you’re going to end up breaking the movements at some point, take those deliberate breaks from the beginning
1-2 sets on the barbell and 2-3 quick sets on the gymnastics is the sweet spot for these
Become an active participant in your health.
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