6
Nov
THURSDAY
Let’s take 15 minutes after warmup and work on rope climbing techniques…
SKILL:
Rope climbing
Here’s a video to give you some helpful pointers on two different rope climb variations…
CrossFit WOD:
1000 meter row buy in:
21-15-9
kettlebell swings 53#/35# RX+ 70#/44#
burpees
*** 2 rope climb after each interval
EXTRA CREDIT:
Chin over the bar static hold for time (on the pull up rig)