BOX BRIEF
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CROSSFIT
“HANG IN THERE”
On the 4:00 x 5 Rounds:
50 Double Unders
300/250m Row
10 Hang Squat Cleans
WHITEBOARD BRIEF
It’s a sprint!!
Every 4:00 complete one round of 50 DU/300 or 250m Row/10 HSC as fast as you can.
Score is the slowest time.
One round should take between 2:30-3:00. Shoot for at least 1:00 of rest
STRATEGY TIPS:
If fast on Double-Unders, slightly pull knees up as rope passes under. If not as proficient, do two sets and stay calm.
Sprint start for 5 hard pulls, then settle to your pace.
Strive to only break once with a bigger first set.
Options: 8-2; 7-3; 6-4.
Remember, it’s a SPRINT! Earn your rest.
Become an active participant in your health.
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