Coast Range CrossFit

Five 3-minute rounds of:
10 front squats
10 box jumps
Row for max calories
Rest 3 minutes between rounds.

Men: 185-lb. squat, 36-in. box
Women: 125-lb. squat, 30-in. box

55+ RX
Men: 135 lb and 24″ box with step down
Women: 95 lb and 20″ box with step down

Scaling
Pick loads, rep numbers and a box height that allow you to get through the squats and jumps with a minute or so to row. However, you should need to sprint through the squats and box jumps to earn that time. The 3-minute rest will let you recover to sprint again in the next interval. Adjust after the first round if needed.

Intermediate & Option
Five 3-minute rounds of:
10 front squats
10 box jumps
Row for max calories
Rest 3 minutes between rounds.

Men: 135 lb. squat, 30-in. box
Women: 95 lb. squat, 24-in. box

Beginner Option
Four 3-minute rounds of:
10 front squats
10 box step-ups
Row for max calories
Rest 3 minutes between rounds.

Men: 75 lb. squat, 20-in. box
Women: 55 lb. squat, 16-in. box