CrossFit Workout: Run, Wall Ball, Box Jump

Jared Holland takes on today’s workout at CrossFit East Nashville:

For time:
Run 800 meters
Then, 50-40-30-20-10 reps of the couplet:
Wall ball
Box jump
Then, run 800 meters

♀ 14-lb ball, 20-in box
♂ 20-lb ball, 24-in box

Post time to comments.

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Scaling:
Newer athletes should reduce the volume on the couplet in order to keep intensity high and complete the work in the 18-22 minute range.

Intermediate Option:
For time:
Run 800 meters
Then, 50-40-30-20-10 reps of the couplet:
Wall ball
Box jump
Then, run 800 meters

♀ 10-lb ball, 20-in box
♂ 14-lb ball, 24-in box

Beginner Option:
For time:
Run 400 meters
Then, 40-30-20-10 reps of the couplet:
Wall ball
Box jump
Then, run 400 meters

♀ 6-lb ball, 12-in box
♂ 10-lb ball, 20-in box