Friday 1/10/2014

body-weight-crossfit-rope-climb

Warm Up

Row 500m or Run 400m

Rope Climb Skill Work

WOD

For Time:

  • 5 Rope Climbs (15′)
  • 30 Box Jumps (24/20)
  • 4 Rope Climbs
  • 30 Box Jumps
  • 3 Rope Climbs
  • 20 Box Jumps
  • 2 Rope Climbs
  • 20 Box Jumps
  • 1 Rope Climb
  • 10 Box Jumps

Cool Down

Foam Roll Convention

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