Box Brief
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CROSSFIT
“Muscle Memory”
5 Rounds For Time:
12 Box Jump Overs
9 Power Snatches
6 Bar or Ring Muscle-ups
ALTERNATE (HOME) VARIATION
5 Rounds For Time:
16 Single Arm Devil’s Press
60 Double Unders
WHITEBOARD BRIEF
Expect this workout to take around 15-25 minutes to complete
This workout is all about knowing yourself and your capacity
The small numbers are a trap for coming our too fast
These challenging stations can quickly cause us to stand still if we go outside of ourselves
Pick a tempo and a break-up scheme that probably feels a little conservative for the first couple rounds
This allows you to feel out the workout and stay under control
The box jumps and power snatches are both performed as singles, so simply find a sustainable pace between reps
The only “wrong” option for the bar muscle-ups is the one that you can’t maintain
Pick one that you see yourself holding for all 5 rounds today
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