Skyscraper

Jul 22, 2019 | W.O.D.

CrossFit Ridgeline, CrossFit Ridgeline Downtown – CrossFit

View Public Whiteboard

Rope Climb Practice

10 mins of practice. Use this time to establish progressions for the metcon if not able to perform rope climbs.

Metcon (AMRAP – Rounds and Reps)

AMRAP 6:

2 Rope Climbs

6 Hang Power Cleans (165/115)

18/12 Calorie Bike

Rest 6 Minutes

AMRAP 6:

2 Rope Climbs

6 Hang Power Cleans (135/95)

18/12 Calorie Bike
https://www.youtube.com/watch?v=qFE7pgOrj5w <<https://www.youtube.com/watch?v=_iUFG1-H7d0&t=4s <<

Accessory

3 rounds:

KB lateral lunges x 8 each

KB front rack farmers carry x 50ft

Double KB RDL x 10