Level 1

Every 3 minutes for 8 rounds

10 Burpee Box Jump Overs,

6 Ring Rows,

6 Supported Box Dips

Level 2

Every 3 minutes for 8 rounds

8 Burpee Box Jump Overs, 16/20″

3 Pull Ups,

3 Dips

Level 3

Every 3 minutes for 8 rounds

10 Burpee Box Jump Overs, 24/20″

3 CTB Pull Ups,

3 Ring Dips

Level 4 Rx

Every 3 minutes for 8 rounds

10 Burpee Box Jump Overs, 24/20″

3 Muscle Ups

*Must complete the work in 90 seconds or less

Motivation

It is funny how life is like a CrossFit workout.  Or maybe the workout is like life.  You just have to keep moving.  The longer you stop the harder it is to get going again.  You don’t always need to go fast.  You just need to keep going.  When it gets hard we need to remind ourselves those are the moments  we grow, develop, and get stronger.  The greater the struggle the greater the reward for finishing.  You just have to finish.  Stay strong.  Get more awesome.

Strength

Back Squat

Strategy

You have three minutes to complete each round.   Each round should be a sprint.  Ideally you can complete each round in 90 seconds or less.  That would give you a 1:1 work to rest ratio.  If it takes you longer than 90 seconds then you get a shorter break.  If it takes you longer than 90 seconds then strength is the issue and we need to work on that.  If your strength is there then we get to work on speed which taxes our cardiovascular system.  Either way, we will be working on our weakness today.

Get more Awesome: 30 Russian Twist