WED - 9.25.2019

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CROSSFIT

Skill -

Rope Climb Technique

WOD -

For Time - Partners - 30 Min Cap

  • 80 Rope Climbs

  • 1000m Double Kettlebell Farmer Carry

  • 100 Sandbag Over The Shoulders

-Break Up Reps However-

L1: Legless, 100/70, 175/120
L2: RC, 50/44, 100/80
L3: L2Stand, 44/35, 80/40
L4: Ring Row, 35/25, 40/30

BOOTCAMP

Skill -

Tire Flips

-Find heaviest Tire you can flip-
-Can be with a partner-

WOD -

8 Rounds For Time -

  • 200m Run

  • 20 Alternating Hang Dumbbell Snatches

  • 10 Air Squats