Deadlift/Rope Climb

Posted: 26th November 2013 by jruffing27 in Uncategorized
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Main – CrossFit

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Warm-up

Warm-up (No Measure)

3 minute general warm-up
3 minutes to discuss double unders

Metcon

Metcon (Time)

Double Under Flight Simulator
5,10,15,20,25,30,25,20,15,10,5
Must break after each set

10 minute time cap

If you cannot do double unders then use this time to work on double unders.

Warm-up

Warm-up (No Measure)

5 minutes on deadlift
5 minutes on rope climb

Metcon

Metcon (AMRAP – Reps)

7 minute AMRAP

1,2,3,4,5,6,7,8,etc.

Deadlift w/ 315/185
Rope Climb

Buy-Out

Warm-up (No Measure)

Stretch and roll out.

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