2/18/16 – Running & Battling Ropes

CrossFit All Levels

For Time

50 Reps Battling Rope (total)

400m Run

50 Abmat Situps

400m Run

25 Burpee Box Jumps

400m Run

50 Abmat Situps

400m Run

50 Reps Battling Rope (total)

Dose Response: Max Aerobic Power.  Moving consistently at 85% effort

Strength Class

A. Back Squats

1×5

1×3

2×2

2×1

B. Deadlifts, 4×5 increasing

C. Upside down KB Press @32X3, 3×5-7 each earm

Endurance Class

SKILL

Forward Lean

METCON

:45 Run

1:00 Run

1:15 Run

1:00 Run

:45 Run

1:1 work:rest ratio

Choose a pace that you can maintain through all intervals