For time:
Run 200m
100 Box Jumps (CF Open Standards)
Run 400
75 Ball slams
Run 600m
50 KB swings
Run 800m
25 chest to bar pull ups
(do your best to get all reps unbroken)…
“Perfecting the Box Jump” with Kelly Starrett and Carl Paoli, free CrossFit Journal video – preview [wmv] [mov]
“Efficiency Tips: Box Jumps” with Matt Chan – video [wmv] [mov] [HD mov]
