BOX – CrossFit
On Clock 2 (No Measure)
30 sec of walking lunges
30 sec of caterpillar
30 sec of wall ball
30 sec of double unders
100m sprint
“Kettle Balls?” (AMRAP – Reps)
3 min AMRAP @ 90% effort:
-10 KB snatches (blue/red)
-8 KB swings
-6 Goblet squats
Active 2 min rest
3 min AMRAP @ 90% effort:
-5 burpee broad jumps
-10 KB SDLHP (blue/red)
Active 2 min rest
3 min AMRAP @ 90% effort:
-10 Wall Ball (20/14)
-8 Wall ball G2OH
-6 hollow rocks
Active 2 min rest
3 min AMRAP @ 90% effort:
-10 Medball sit ups
-100m Medball run
****SCORE IS TOTAL ACCUMULATED REPS
Cool Down – Recovery
5-10 mins on AD or Rower