BOX – CrossFit
WOD should be preformed at a very hard effort (90% effort) but do NOT go 100% and burn yourself out
box jump/ t2b (No Measure)
2 rounds:
-10 box jumps
-10 toes to bar
-10 push ups
“Brack+Ham=awesome WOD” (2 Rounds for reps)
10 min AMRAP:
10 burpee box jump (24/20)
10 cleans (135/95)
10 HSPU
10 toes to bar
30 double unders
then rest 6 mins…
then repeat 10 min AMRAP
-you will have 2 individual scores
-WOD is scored by total REPS not rounds
Core- (Hanging L-sit) (accumulate a 2 min hold )
hanging from the bar, bring legs up to a 90 degree angle and hold