Box Step-Ups

20-minute AMRAP

• 21 cal Row
• 15 box step-ups
• 9 ball over the shoulder (80/50)

For Time

• 20, 18, 16, 14, 12, 10, 8, 6, 4, 2
  • cal row
• 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
  • Box Jumps
  • Pull-ups

5 rounds for time

• 5 pull-ups
• 8 KB Presses (53/35)
• 13 Box Step Overs
• 21 Wall Balls (20/14)

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

30 min AMRAP

• 500m Row
• 5 KB Swings
• 7 High Pulls
• 12 Box Step-ups

12 min warm-up

• 3 – 10 presses – push press ( bar to workload)
• 3 – 10 toe touches to workload swings
• Calf Stretches, jumps, to box jumps or step-ups

20min AMRAP

• 10 Push Press (115/75)
• 10 Kettlebell Swings (53/35)
• 10 box jumps/step-ups (24/20)

10 min Cool Down

• 5 x training bar presses
• 10 toe touches
• 1 mInute of walking

3 rounds for Time

• 40 Cal Assault Bike
• 30 Med-Ball Over Shoulder (80/50)
• 50 box step-ups (20″ box)