09/04/2015

West Little Rock CrossFit – CROSSFIT

Skills

Rope Climb Progressions.

Laying to standing – 3

1/2 way up with clamp – 2

Full ascents -1

Metcon (Time)

For time:

400m run

21 Thrusters 95/65

3 Rope Climbs, 15 ft.

400m run

15 Thrusters

2 Rope Climbs

400m run

9 Thrusters

1 Rope Climb

scale=Select a weight that will challenge you.

Rx+ = DB thrusters 45/20

Cash Out

300 dubs

600 singles

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