Warmup:
1 Min row (easy pace)
8 box step ups
6 tuck jumps
1 Min row (med pace)
10 Spider-Man lunge w/twist
10 Heal2Toe
5 Box jumps
4 Box jump overs
30-sec row sprint
Barbell Warmup: With an empty bar, and in clean grip, perform 3 reps of: dip/shrug, dip/shrug/high pull, high hang power clean, power clean from the hang, power clean from mid-shin
WOD:
For Time:
1000m Row
50 Box Jump Overs (24/20)
25 Power Clean (115/80)
750m Row
40 Box Jump Overs
20 Power Clean
500m Row
30 Box Jump Overs
15 Power Clean
Video courtesy of CrossFit Inguz. Putting in a bit of a grind today. Chip away at this one, especially in the higher-number sets of box jump overs. Sprinting is not recommended, rather find a pace that allows you to either constantly move through the box jump overs or if you have to break, it should allow you to jump back in rather quick
Scaling Options:
No rower -> Run 800/600/400M, respectively
Box height -> 20/16 -> as needed -> scale to step ups
Bar weight -> 95/65 -> as needed
Cool Down:
Kneeling Shoulder Stretch on Box – 2 Min
Video courtesy of Train FTW
Joint Strike CrossFit 