Warmup:

10 Alt Box Step Ups

5 Tuck Jumps

10 Twisting Lunges

5 Box Jumps

10 Over and Backs

10 Huggers

1 Wall Walk

:30 Handstand Hold

Barbell warmup – With an empty barbell and in clean grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang power cleans, hang power cleans, power clean from mid-shin, push press, push jerk

WOD:

Every 5 Min for 30 Min:

5 Wall Walks

10 Clean & Jerks (135/95)

20 Box Jump Overs (24”/20”)

Video courtesy of Skyline CrossFit.

Aim to finish the work in roughly 3-3:30 every round.

Scaling Options:

Wall Walks -> to 20” from wall -> 8 Alt Plank Shoulder taps per wall walk (ELITE: 25’ Handstand Walk)

Bar weight -> 95/65 -> as needed (ELITE: 165/115)

Box height -> 20/16 -> as needed (ELITE: 30”/24”)

Cool Down:

Scorpion Stretch – 1 Min per side

Kneeling Shoulder Stretch on Box – 2 Min