BOX JUMP OVERS/DOUBLE UNDERS

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BOX JUMP OVERS/DOUBLE UNDERS

PHOTO: CrossFit Massapequa Coach, Clemente M. taking a well deserved break during one of our Saturday Partner WOD's. Thank you for all you do Coach C! It is a pleasure to have you as a part of the CrossFit Massapequa family!

SKILL:

4 SETS OF 1:00 ON/1:00 OFF OF EACH*:

BOX JUMP OVERS (24/20)

DOUBLE UNDERS

* Alternate between movements. For example, 1:00 of BJO's followed by 1:00 of rest, then 1:00 of Double Unders follows by 1:00 rest. Each movement is to be done 4 times each.

WOD:

4 RFT: (16 MIN CAP)

40 SIT-UPS

20 BACK SQUATS (135/95)

10 SHOULDER TO OVERHEAD

** EXTRA CREDIT **

3 ROUNDS (NOT FOR TIME):

200 METER FARMER'S CARRY (70/53)

7 STRICT PULL-UPS

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