Friday, June 4th 2015

Skill - Rope Climb

12 minutes working on rope climbing

WOD- For Time

400m run

20 Box Jumps 24/20"
1 rope climb
20 Wall-ball shots 20/15#, 10/9'

800m run

40 Box Jumps 24/20"
1 rope climb
40 Wall-ball shots 20/15#, 10/9'

800m run

20 Box Jumps 24/20"
1 rope climb
20 Wall-ball shots 20/15#, 10/9'

400m run

Time cap 35 minutes

Comment

Joe Fraser

Joe Fraser is co-owner and head programmer of Iron Strong Athletics LLC, home of Iron Crossfit North Brunswick. He is a Crossfit Level 1 Trainer, Crossfit Kids Certified and a NASM Certified Personal Trainer.