“181220”

CrossFit Main Site Daily WOD

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  • Complete as many rounds as possible in 12 minutes
  • 3 rope climbs, 15-ft. rope
  • 20 box jumps
  • Men: 30-in. box
  • Women: 24-in. box

Scaling
Today’s WOD allows only 12 minutes of work, so try to avoid spending more than 60-90 seconds on each set of rope climbs. Select modifications that get you back to the box on time, and reduce the height of the box so you can perform the reps without large breaks.

Intermediate Option
Complete as many rounds as possible in 12 minutes of:
3 rope climbs, 15-ft. rope
20 box jumps

Men: 24-in. box
Women: 20-in. box

Beginner Option
Complete as many rounds as possible in 12 minutes of:
3 rope climbs, lying to standing
20 box jumps

Men: 20-in. box
Women: 16-in. box

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Source: crossfit.com
Movements : Box Jump, Rope Climb
Equipment : Box, Rope
Tags : AMRAP
WOD Feed : CF Main Site