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50 Burpee Box Jump Overs (Time)

For TIme

50 Burpee Box Jump Overs
RX+- Same as RX

RX- 24/20″

M1- 20/16″

M2- Step Overs

“Pull it Together” (AMRAP – Rounds and Reps)

“Pull It Together”

AMRAP 13:

600/500 Meter Row

9 Deadlifts

12 Single DB Burpee Box Step-Overs

Subs

1200/1000m Bike or 600m Run

RX+-275/185#, 24/20″, 50/35#

RX-225/155#, 24/20#, 35/20#

50-59-135/95#, 20/16″, 20/15#

60+-115/75#, Step Overs, 15/10#

Basics-8 AMRAP, Light Weight DL & DB, Step Over
DESCRIPTION

Today’s two part workout starts with 50 burpee box jump overs for time

You do not have to stand to full extension on top of the box

Let’s cap this piece at 6 minutes to ensure at least 1 minute of rest heading into the second part, which begins on the 7:00

We’ll score rounds and reps for this AMRAP 13

Expect to complete about 3 rounds of work during this time period

DEADLIFTS

Choose a heavier weight that can be completed in at least sets of 3

SINGLE DUMBBELL BURPEE BOX STEP-OVERS

Face the box during the burpee portion of the movement

Ensure the chest hits the floor on each rep

Like the jump over, you do not have to stand to full extension

You can switch arms and legs as needed on this movement, as long as 12 reps are completed