3/12/15 – Rope Climbs!

RANT

You have probably noticed that there are several orange cones in the parking lot right now.  Please  don’t park where these cones are – we are trying to allow the grass to grow back.  Gracias!

CrossFit All Levels

STRENGTH

A. Legless Rope Climb – 1 rep EMOM x8

or

B. Rope Climbs – 2-3 reps EMOM x8

or

C. Modified Rope Climbs – 3 reps EMOM x8

METCON

3 Rounds for Time

400m Run

40 DB Front Squats (45/25)

30 HR Pushups

Fundamental Strength

A. Deadlift, 4×8@64-68%, rest as needed

B. Eccentric Pullups, collect 20 reps

C. Box Squat to Box Jumps, collect 20 reps