Wednesday – 8 JAN

Posted 01/07/20 by

CROSSFIT

METCON

3 Rounds for Time:
2 Legless Rope Climbs/ 2 Rope Climbs/ 10 Ring Rows and 10 Knee Raises
20 Box Jump Overs
5 Front Squats 155/105
*No Rack

Accessory Strength

Two sets of max strict pull ups

Today is a classic CrossFit Triplet. Gymnastics, Cardio, and Weightlifting put together in a cocktail of pungent fitness. Scales for legless rope climbs are above. There is no rack for the front squat, so you will need to squat clean or power clean to start the movement. The weight should feel like a really really heavy 5 in the workout, but you should be able to do it unbroken.

Rest 3 or 4 min between sets of pull ups.

 

kids class

Skill Rope Climbs And Pull Ups

18 min AMRAP

5 pull ups

10 push ups

15 box jump overs