7/8/18 – CrossFit

CrossFit Workout of the Day

Skill: (10 min)
Rope Climbing Technique

Strength: (15 min)
Deadlifts
50/5 55/5 60/5×3

WOD: (25 min)
– 4 Rounds for Time –
15 Push ups
30 Tuck sit-ups
4/2 Rope Climbs
25/15 Cal Assault Bike

[22 Minute Cap]

L1: Asst Pushups, 2x Ring Rows
L2: 2x Asst Pullups
L3: As Written
L4: Legless Rope Climbs or 2/1 Pegboard Accents
Comp: see comp program

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