CROSSFIT

ROPE SKILL

ON A 10:00 RUNNING CLOCK…
Practice Rope Climb Technique

(No Measure)

THE ROPE IS DOPE

EMOM x 20 MINUTES
MIN 1&2 – 3 Rope Climbs + Max Cal Bike
MIN 3&4 – 200m Run + Med Ball Clean 20/14

(Score is Reps)

CLOSE IT DOWN

EMOM x 6 MINUTES
MIN 1 – :45 Max Alt. Sit-Thrus
MIN 2 – :45 Hollow Flutter Kicks

(No Measure)

SPARK

DB Front Rack Squat 2×5 / 2×5 / 1×5

WITHOUT REMORSE

FOR TIME
21-15-9-12-9-6
Goblet Squats (70/53)|(53/35)
Toes to Bar

-Hard Cap 10:00- (Score is Time)