12/05/2018


CrossFit Rise Again, CrossFit Rise Again Springville – CrossFit

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Warm-up (No Measure)

4 Rounds on the 2:00…

1:00 Shuttle Run (short distance 20m)

4 Up Downs

4 Push Ups

4 Tuck Ups

Rest Remainder of 2:00

Rope Demo

Strength/Skill

SKILL

10:00 Rope Climb Review

Metcon

Metcon (Time)

FOR TIME

400m Run/Row or 25/23 cals Bike

40 WB G2OH

20 Burpees

400m Run/Row or 25/23 cals Bike

10 Rope Climbs

400m Run/Row or 25/23 cals Bike

20 Burpees

40 WB G2OH

400m Run/Row or 25/23 cals Bike

(20 Min Time Cap)

CORE FINISHER

Accumulate 5:00 in any Plank position

Categories: WOD

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