12 min CAP:
60 Wall Ball Shots #20/14
60 Wall Ball Shots
Rest 3 min.
10 min CAP:
30 Box Jumps #30/24
*Complete Part 1 & Part 2 as fast as possible.
*Two Scores: Part 1 Finish Time / Reps & Part 2 Finish Time/ Reps
*If more than 10 Athletes, stagger the start by 3 minutes for each PART.
*Wall Balls should be completed in no more than 3-4 sets. Push for sets of 20!!
*Hard pace on ROWER! Video will be posted on Rowing efficiency. See Instagram @crossfithamilton