On a 15-minute clock, complete:
100 burpees*
Max shuttle box jump-overs in the remaining time
*Every minute, starting at 0:00, complete 4 shuttle box jump-overs.
For the shuttle box jump-overs, mark two lines 10 feet apart and place the box in the middle. To complete 1 rep, start standing behind the first marked line, run to the box, jump over the box, run past the second marked line, and make a two-hand and two-foot touch behind the line before starting the next rep.
If you have a weight vest (14/20 lb), use it.
♀ 20-inch box
♂ 24-inch box
Post reps to comments.
Stimulus and Strategy:
Today's workout will be a grind — lots of low-back hinging and a pretty fast pace throughout. The shuttle box jump-over is a newer movement you may have seen at the 2026 CrossFit Games, so spend some time practicing it and dialing in the technique before you start the clock.
Aim to complete the shuttle box jump-overs in 20 seconds or less each round. On the burpees, set a goal of at least 7 per minute, and scale the volume if that pace isn't sustainable. If you can hold 9 or more burpees a minute, throw on a weight vest.
Intermediate option / On a 15-minute clock, complete:
80 burpees*
Max shuttle box jump-overs in the remaining time
* Every minute, starting at 0:00, complete 4 shuttle box jump-overs.
For the shuttle box jump-overs, mark two lines 10 feet apart and place the box in the middle. To complete 1 rep, start standing behind the first marked line, run to the box, jump over the box, run past the second marked line, and make a two-hand and two-foot touch behind the line before starting the next rep.
♀ 20-inch box
♂ 24-inch box
Beginner option / On a 15-minute clock, complete:
50 burpees*
Max shuttle box step-overs in the remaining time
* Every minute, starting at 0:00, complete 2 shuttle box step-overs.
For the shuttle box step-overs, mark two lines 10 feet apart and place the box in the middle. To complete 1 rep, start standing behind the first marked line, run to the box, step up and over the box, run past the second marked line, and make a two-hand and two-foot touch behind the line before starting the next rep.
♀ 12-inch box ♂ 12-inch box