Skill

15 minutes of rope climb practice

Spend some time going over rope climb technique with your coach. If you’re ready for it, try a few rope climbs going as high as you can comfortably go keeping your descent in mind as well.

Workout of the Day

for time

20 wall-ball shots
18 box jump-overs
30 wall-ball shots
18 box jump-overs
40 wall-ball shots
18 medicine-ball box step-overs
66 wall-ball shots
18 medicine-ball box step-overs
40 wall-ball shots
18 box jump-overs
30 wall-ball shots
18 box jump-overs
20 wall-ball shots

time cap: 12 minutes

We’ll be throwing in the CrossFit Open workouts on Saturdays for the next three weeks if they make sense for the class. Don’t expect to finish this workout, but give this one a go and see how far you can get in 12 minutes!

standard: 16/12 lb. to 10/9′ target, 20/20″
rx and sport: 20/14 lb. to 10/9′ target, 24/20″

SWEAT

AMRAP in 8 minutes
8/6 calorie assault bike
12/10 calorie row
rest 2 minutes
AMRAP in 8 minutes
8 burpees
20 ring rows
rest 2 minutes
AMRAP in 8 minutes
20 russian twists
60 drag rope singles or 12 drag rope double unders

We’ll work our way through 3 different AMRAP’S today. If we’ve got a big class we’ll switch up the order to share rowers and bikes and rings.