Crossfit 4/24/18

CrossFit 720, CrossFit 720 Foothills – CrossFit

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Warm-up (No Measure)

50 MTN climbers

20sec Chin over bar hold or chest to ring (row)

20 DOuble unders


10min Rope climb practice:


-Knees to elbow, stand, repeat

-Footwork coming down

5min EMOM (Depends on skill level)

-Stand, lay, stand

-1/2 rope climb

-Full rope climb (Jump catch, feet at chest w/ lean back, stand. Goal is 2 pulls)

-Legless rope climb

Metcon (AMRAP – Rounds)

E3min (2min AMRAP/1min rest) x as many sets as it takes

40 Double under/80 singles (Buy in)

Max cal Row till you hit 100/75

*2nd Heat go @1:30mark every set

Example: 1:30, 4:30, 7:30…etc