20 Box jump, use a bench
20 Jumping pull-ups
20 DB swings, 25#
Walking Lunge, 20 steps
20 Sit-ups (if you have an Ab-Mat use it)
20 Push press, 25-30 pounds
20 Back extensions
20 Thrusters, 10# DB
20 Burpees
20 Standard Jump Rope Jumps

http://crossfitmass.com/19587/

1 Comment

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

Sub Jumping Negatives or body-rows for Pull-ups