WOD Demo: Lunges, Burpee Box Jumps

Mike Lee and Charles Ingell of CrossFit Vauxhall in London, UK, perform the workout of the day:

Every 3 minutes for 5 rounds complete:
20 dumbbell walking lunges
20 burpee box jumps

♀ 35-lb DBs, 20-in box
♂ 50-lb DBs, 24-in box

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Scaling:
Reduce the loading on the lunges and shoot to complete each round in under 2 minutes.

Intermediate Option:
Every 3 minutes for 5 rounds complete:
20 dumbbell walking lunges
20 burpee box jumps

♀ 25-lb DBs, 20-in box
♂ 35-lb DBs, 24-in box

Beginner Option:
Every 3 minutes for 4 rounds complete:
14 dumbbell walking lunges
14 burpee box step-ups

♀ 15-lb DBs, 12-in box
♂ 20-lb DBs, 20-in box