This is a repeat workout from 9/19/2023. In this classic CrossFit benchmark workout, athletes will be challenged to hold on for big sets of wallballs while pacing the run and box jumps in a way that will allow them to stick to those bigger sets.

Score | Total time to complete work. Add 1s per rep to your score if time capped.

Run | Should be completed in 2:15 or less.

Wallballs | Reps should be completed in 1-3 sets and in 1:30 or less.

Box Jumps | Stand all the way up on the box. Reps should be completed in 1:30 or less.

Knees Track over toes

In both our wall balls and our box jumps we want to emphasize the knees stay over the toes, rather than cave in.

400 METER RUN

Reduce Distance 
500/450m Row 
400/360m Ski 
1000/900m Bike 
2:00 Efforts on Air Runner/Treadmill
25/20 Calorie Assault/Echo

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BOX JUMPS

Reduce Reps
Reduce Box Height
Box Step-Ups
45 Squat Jumps
Reverse Lunges

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WALLBALLS

Reduce Reps
Reduce Loading
Reduce Target Height
Single Dumbbell/Medball Thrusters
Empty Barbell Thrusters
45 Air Squats

Break the wallballs in a way that will allow you to rest for as little time between sets as possible. We are aiming to hold onto this ball for 10+ reps at a time.

Find a steady, consistent pace on the box jumps. This will allow you to maintain control of your breathing and let you continue to hold onto bigger sets on the wallball.