12/10/13 – Rope Climbs

SKILL
Rope Climbs
METCON
5 Rounds For Max Reps
1 min ME Rope Climbs
1 min ME Air Dyne
1 min ME Burpee
1 min Rest

RANT

Last week to donate a toy to our Salvation Army Toy Drive!  Get on it people!!!

CrossFIt Performance
SKILL
Rope Climbs
METCON
5 Rounds For Max Reps
1 min ME Rope Climbs
1 min ME Air Dyne
1 min ME Burpee
1 min Rest
CrossFit Fundamentals
SKILL
Deadlift
METCON
5 Rounds For Time
12 Deadlifts (225/115)
12 Plyo Pushups or 24 HR Pushups