12/6/18 – CrossFit

CrossFit Workout of the Day

Skill (10 min)
Rope Climb Technique

Strength (20 min)
Deadlift
65/3 70/3 75/3 80/3 80+/3 (work to heavy triple in 20 min)

WOD (20 min)
– 3 Rounds For Time –
25 Wallballs (20/14)
4/3 Rope Climbs
25 Box Jump Overs (24/20)

[15 Minute Cap]

L1: Light Wallball, 8/6 Ring Rows, Box step ups 20″
L2: 14/10, 8/6 Strict Chinups or Seated to Stand Asst Rope Climbs, 16/12″ or Box Step Ups
L3: Rx
L4: 30/20, legless R/C, 30/24”

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