Skill: Spend 14:00 on Rope Climb Technique from 2 weeks ago
Pair up and each pair works with Coach for 2 minutes, then runs a 200m to allow the next pair to start working technique.
Advanced Option:
Alt. EMOM 14:
1-2 Rope Climbs
12/9 Assault Bike Calories
WOD: “Pace Maker”
5 RFT
25 Wall Balls (20/14)
50 Double Unders
-12 min cap-
GOAL: This is a standard CrossFit style couplet. Finish each movement within a minute. Choose a wallball weight you can go unbroken with, or break only once per set. You should be able to finish this workout if you are proficient in double unders and choose the right wallball weight.
FW: RWAN, sub 75 single unders or 100m run
