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


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


Banded hamstring stretch – 2 Min per side


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