Monday

Rope Climbs making their comeback at CFR. July 2018 

Rope Climbs making their comeback at CFR. July 2018 

A. Every 90s for 9 rounds (3 of each)

1. 20/14 Cal Row (hard effort)

2. 12 Strict Pullups

3. 1 Minute Hollow Rock

B. 10 Minute AMRAP:

 6 Burpee Box Jump Overs (24/20)

 14 KB Swings (53/35)   

 

Endurance 

Every 4 minutes for 8 rounds

400m Run

10 Burpees w/ double Parallette Jump

Score is slowest round completed