CrossFit WOD 3/16/2021

Rope Climb (15 Min)

This is intended to be 15 minutes of practice.

Complete one of the following rep schemes:

a. 6 Full climb

b. 8 Half-climb

c. 10 scaled climb

Metcon (Time)

For Time:

200m run

5 burpee

5 toes-to-bar

400m run

10 burpee

10 toes-to-bar

600m run

15 burpee

15 toes-bar

800m run

20 burpee

20 toes-to-bar

Workout of the Day

CrossFit

  • CrossFit WOD 6/11/21

    Warm-up
    T Spine Rotations x15 each side

    Scorpions x20

    Deadbugs x20

    Single Leg Deadlifts x15
    Pull-ups
    10 EMOM

    5-8 Strict
    Metcon (9 Rounds for distance)
    Rowing

    1:40/20 x9 Rounds

    2 minute rest after Round 5

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