BOX – CrossFit

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(No Measure)


The goal is to row EXACTLY 100m. You must take full pulls!! For every meter over 100, athlete must do 1 burpee.

8 minute DU circle of death

“15 mins of skill work”

15 minutes to work on handstands/handstand walks

Scale to fit your ability:
Wall walk
Handstand hold
Negative handstands
Free standing

Metcon (Time)

Modified Regional Team WOD

Teams of 3

2 Rounds: 15-10-5
Push ups
Hang snatch (95/63)
Bar over burpees

*Each member must complete each set of each movement before the team can move to the next set.

Recovery and Mobility

Slow 250m row

Smash party!

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