Complete as many rounds as possible in 15 minutes of:
10 wall-ball shots
10 toes-to-bars
10 box jumps
*Step down from the box.
♀ 14-lb ball to 9-foot target, 20 inches
♂ 20-lb ball to 10-foot target, 24 inches
Post rounds to comments.
Scaling:
Scale the load of the wall ball and height of the box to maintain unbroken reps and relatively quick rounds. Reduce the difficulty of the toes-to-bar so you can complete each set in 2 sets or less.
Intermediate option:
Same as Rx’d
Beginner option:
Complete as many rounds as possible in 15 minutes of:
10 wall-ball shots
10 hanging knee raises
10 box jumps
*Step down from the box.
♀ 6-lb ball to 9-foot target, 10 inches
♂ 10-lb ball to 10-foot target, 10 inches
Resources:
The Wall-Ball Shot
The Toes-to-Bar
The Box Jump
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Featured photo:
Taken by wodphotography at CrossFit Super 7 in Aarschot, Belgium