Friday 9/8/17 - Rope Climb Sandwich


MAIN WOD

M-1: For time:

5 Rope Climbs, 15-ft. rope

75 Thrusters 75/55#

50 Dips

5 Rope Climbs, 15-ft. rope

50 Overhead Squats 75/55#

75 Sit-Ups

5 Rope Climbs, 15-ft. rope

L2: For time:

5 Rope Climbs, 12-ft. rope

75 Rhrusters, 65/45

50 Ring Push ups

5 Rope Climbs, 12-ft. rope

50 Overhead Squats, 65/45

75 Sit-Ups

5 Rope Climbs, 12-ft. rope

L1: For Time:

10 Rope walk-ups

50 Thrusters 45/35

50 Push ups

10 Rope walk-ups

50 Overhead Squats 45/35 or PVC

50 Sit-ups

10 Rope Walk-ups

Extra Credit:

Dual Kettlebell Rack Carry 4x100'

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Fargo, ND 58104
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ashley@crossfitfargo.com
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