040919 Crossfit

CrossFit Vacaville North – CrossFit

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Coach led warm-up


Rope Climbs

-Working on foot placement

-Climbing technique

Spend 15 Min on Drills

Those who have rope climbs down, 2 Options:

10 Min AMRAP

-Legless rope climbs or normal rope climbs


Metcon (Time)

Buy in 400M run

8 Clusters 95/65

40 Sit ups

6 Clusters 115/80

30 Sit ups

4 Clusters 135/95

20 Sit ups

2 Clusters 155/115

10 Sit ups

Buy out 400m Run

Categories: WOD

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