6.21.14 – WOD

Bring your rope climbing gear for tomorrow’s workout.


7:30am = CrossFit
9am = CrossFit
10am = CANCELLED (mobility)


WOD: Teams of 4 complete a 30 minute AMRAP of:

10 Rope Climbs
20 Front Squats, 155/105 pounds
30 DB Split Jerk (alternating)
400 meter Run

Rules: each team will have two groups of two athletes. On the first round Group 1 will perform all 10 Rope Climbs while Group 2 rests, then Group 2 will perform all 20 Front Squats while Group 1 rests, then Group 1 will perform all 30 DB Split Jerk while Group 2 rests, then both groups run the entire 400m together. The next round Group 2 starts with all 10 Rope Climbs and continue this same sequence for 30 minutes

Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

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