Box Jumps

MCGHEE-Complete as many rounds in 30 minutes as you can of:

• 275/195-pound Deadlift, 5 reps
• 13 Push-ups
• 9 Box jumps, 24/20 inch box

Patriot Day – Never Forget

4 Rounds for Time

• 15 pull-ups
• 200m Run
• 15 Box Jumps. (20″ box)
• 200m Run

10 Rounds

• :30 sprint
• :10 recovery
• :30 max box jump overs (24″/20″)
• :10 recovery
• :30 rest
• :10 recovery

Set the clock to 30 intervals of 30 seconds of work and 10 seconds of rest

McGhee – 30-minute AMRAP

• 5 deadlifts (275/185)
• 13 Push-ups
• 9 box jumps (24/20)

21-15-9-9-15-21 For Time

• Box Jumps
• Med Ball over Shoulder (80/50)

Every 3min for 5 rounds

• 20 Lunges (50lb/35lb)
• 20 Box Jumps / Step-ups

Optional Strength: Deadlift

• Deadlift Warm Up
• 1 x 5 workset

3 rounds for time

• 500m row
• 12 bodyweight deadlifts
• 21 box jumps/step-ups (20″ box)

Off CrossFit® main site.

Squats – Optional Strength Training

• Strength Warm Up
• 3 x 5 work sets

4 rounds for time

• 400m run
• 15 box jumps/step-ups
• 2 Wall Walks

10 Min Bonus Core AMRAP

• 50 sit-ups
• 40 twists
• 30 flooders
• 20 Wipers
• 10 v-ups

18-min AMRAP

• 10 x Goblet Squats (53/35 KB)
• 10 x 1 arm alt American KB Swings
• 10 x Box Jumps/Step Overs

10min AMRAP Bonus Core Work

• 50 Sit-ups
• 40 Twists
• 30 Flodder kicks
• 20 Wipers
• 10 V-ups

16 min AMRAP

• 5 deadlifts (225/155)
• 9 Box Jumps / Box Step-ups (24/20)
• 14 Cal Row

10 min AB AMRAP (Bonus)

• 50 x Sit-ups
• 40 x Russian Twist
• 30 x Bicycle Kicks
• 20 x v-ups
• 10 x Leg ups