Wednesday

CLASS PROGRAM

- rope climb technique

 

A.) 0:00-20:00

ROPE N CARRY


    4 rounds:
200-m run
    4-3-2-1 rope climbs
150m front rack carry 70/53

 

B.) @ 20:00-32:00

3 rounds

every 4 mins : 1xME set of pullups

score is total reps over the three sets

 

————————— 

Strength  

C.)  Bench Press 

-heavy triple

-2 x ME @ 60% of make

 

D.) for time: 

50 medball clean 20/14

50 medball GHD situp 20/14

200m stone carry 95/65 (no dropping, shoulder carry, switch in bear hug) 

 

E.) 5 rounds (partner up) 

1 min ME cal AD

1 min rest

 

FullSizeRender.jpg
CrossFit HypeComment