(520) 888-0317 info@crossfitnow.com

CrossFit Now – CrossFit

View Public Whiteboard


STRUCTURE: In Part 1, athletes will build to a heavy set of 3 Front Squats. In Part 2, athletes will complete 5 AMRAP 3’s separated by 1:00 of Rest. Athletes will complete as many rounds and reps as possible of 3 Burpee Pull-ups, 6 Box Jump Overs, and 9 Wall Balls in 3 Minutes.

STIMULUS: “BRIEF RELIEF” is an Interval Threshold workout.

STRATEGY: Athletes should aim to complete 1 Round of 3 Burpee Pull-ups, 6 Box Jump Overs and 9 Wall Balls in 1:00.

SCALING: Athletes should choose reps they can complete consistently unbroken.

SCORING: Athletes’ score in Part 1 will be their Heaviest Load. Athletes’ score in Part 2 will be Sum Total Rounds + Reps. Athletes should aim to complete 12-16 Rounds.


15 min to establish

Front Squat


“Brief Relief” (5 Rounds for reps)


5 x AMRAP 3:

3 Burpee Pull-ups

6 Box Jump Overs

9 Wall Balls

Rest 1 Minute Between Rounds

RX+-Same as RX’d

RX -24/20″, 20/14#, 10/9′

50-59 -20/16″, 14/10#, 10/8′, Burpee Jumping PU

60+ -Box Step Overs, 10/6#, 10/8′, Burpee Ring Rows

Basics-Burpee Ring Row, Step Overs, Light WB, 1 Round per AMRAP