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Latest WOD

Pullups, Burpees, and Box Jumps for 1/14/2016

By January 13, 20162 Comments

The WOD’s earlier this week have been relatively short compared to today’s.  Today is a 20 minute AMRAP of Pullups, Burpees, and Box Jumps.  You will start each round using your upper body to pull yourself above a pull-up bar.  Next, you will use your entire body to perform a Burpee.  Finally, you will use your lower body to jump (or step) onto a box.  While there are no weights in this WOD, because it uses your entire body over a 20 minute period, some will find this WOD extremely taxing.

CrossFit Alloy WOD for 1/14/2016:

AMRAP 20 Min:
10 Pullups
10 Burpees
10 Box Jumps (24/20)

Foam Roll:
Upper Back
Lower Back

Post Rounds to Comments

Join the discussion 2 Comments

  • Crimlaw says:


    Platinum: As written above.

    AMRAP 20 Min:
    7 Pullups
    7 Burpees
    7 Box Jumps (24/20)

    AMRAP 20 Min:
    7 Pullups (may be banded)
    7 Burpees
    7 Box Jumps (24/20)

    AMRAP 20 Min:
    5 Jumping Pullups
    5 Burpees
    5 Box Jumps (20/short box)

  • Joe DiMenno says:

    Platinum: 9 rounds plus 16. (100 pull-ups, 96 burpees and 90 box jumps)