Thursday, October 7th 2021

CrossFit Elizabethtown – CrossFit

Warm-up (No Measure)

A. General

2 rounds

30sec Bike/Row/Ski

5/5 Banded Y pulls

10 Standing banded rows

15 sec of double unders


60sec Quadruped calf pedals

C. Specific

Rope climb practice

*Practice different styles of leg locks and climbing up the rope in the least amount of pulls as possible.


A: Metcon (3 Rounds for reps)

AMRAP 5 mins

Max Rope climbs

Rest 2 mins

AMRAP 5 mins

Max Box jump overs 30/24″

Rest 2 mins

AMRAP 10 mins

2 Rope climbs

10 Box jump overs 30/24″
Score: 3 separate scores

R1=Total Rope climbs

R2=Total box jump overs

R3=Total reps of the couplet

TC: 24mins

Scaling options


2 Floor rope climbs or 7 Ring rows

10 Box jump overs @moderate


2 x 5 strict pull-ups + 5 knees to elbows

10 Box jump overs @24/20″

Extra Accessory

Metcon (No Measure)

3 sets

20 Tall kneeling alternating DB Press ( Neutral grip)

10 Inchworms

Rest 90 seconds between sets