BRING LONG SOCKS if you are able to do 2 consecutive rope climbs!!!!
“Every accomplishment starts with the decision to try.” Unknown
EMOM for 8 minutes- 5 HSPU's
5 Rounds of
Minute 1 - 2 rope climbs (18 ring rows unless you can do 2 rope climbs)
Minute 2 - 10 single arm dumbbell push press (70,50) - both arms, so a total of 20
Minute 3: 3 deadlifts (heavy)
You are resting for the remaining time in the minute after you have completed the work. This is a 15 minute workout.
2 minutes double unders for max reps.
CrossFit Open Competitors:
No Post-WOD. Rest 5 minutes, then:
3 rounds for time of :
- 20 GHD situps
- 20 calorie row
- 40 double unders
Posted on Wed, January 16, 2013