8/4/14 – Rope Climbs in Fundamentals Class

SKILL

Overhead Squat Technique

METCON

12 min AMRAP

3-6-9-12-15 etc

OHS (95/65)

Box Jumps (30/24)

RANT

Fundamentals Class will be going through Rope Climbs for skill work and in the wod.  Recommend wearing long socks or long pants!

CrossFit Performance

SKILL

Overhead Squat Technique

METCON

12 min AMRAP

3-6-9-12-15 etc

OHS (95/65)

Box Jumps (30/24)

CrossFit Fundamentals

SKILL

Rope Climb Technique

METCON

4 Rounds for Time

5 Rope Climbs

15 Burpees

200m Run