CrossFit – Sat, Nov 19

19
Nov

CrossFit – Sat, Nov 19

CF Barbending – CrossFit

Warm-up

DOUBLE BURPEE (No Measure)

6 MIN AT MODERATE INTENSITY

30 DU/SINGLES

10 NO PUSH-UP BURPEES TO TARGET ABOVE REACH
add 1 rope climb lying to standing per RD

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Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 12 minutes of:

3 rope climbs, from seated to 10 ft.

50 double-unders

Scaling:

This difficult version of a rope climb requires athletes to start each climb in a strict L-position until they are high enough to use their feet. Intermediate athletes may need to reduce the total reps or scale to an easier version. Newer athletes should choose a pulling exercise that still uses a rope.

Intermediate Option:

Complete as many rounds as possible in 12 minutes of:

3 rope climbs, 15-ft rope

50 double-unders

Beginner Option:

Complete as many rounds as possible in 12 minutes of:

3 rope climbs, from seated  to standing

50  single -unders