Penalty Box

Main – CrossFit

Burpee/BJ/WB (No Measure)


3 burpees
5 Box Jumps 24/20″
7 Wall balls 20/14

Metcon (No Measure)

6*300m row with 2 rules

1) SPM less than 25
2) no pausing or stopping during strokes, all movement must be fluid

*3 burpee penalty for every stroke that violates these rules to be performed between rds. Rest as needed

Metcon (Time)

work on splits & hold a side lunge for 2 mins per side with toe pointed to ceiling & knee stacked over plant foot

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