1600 SW 17th Ave
Ocala, FL 34471

4/14/2017

April 13, 2017

CrossFit Ocala – CrossFit

Rope Climb Fundamentals

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CF 03 (No Measure)

400m run

2x

10 pass throughs

10 ring rows

10 push ups

10 jumping air squats

10 good mornings

30 sec pigeon stretch

GPP: Metcon (Time)

“Team Glen”

30 Clean & Jerks 95/65

1 mile run partitioned as a 200m run relay. (8 runs per team, 4 per individual)

10 Rope Climbs**

1 mile run partitioned as a 200m run relay. (8 runs per team, 4 per individual)

100 burpees
**Rope Climb Scaling Options**

3 Down Up Downs for every 1 Rope Climb

5 Rope Holds (3 sec) for every 1 Rope Climb

COMP: Metcon (Time)

“Team Glen”

30 Clean & Jerks 135/95

1 mile run partitioned as a 200m run relay. (8 runs per team, 4 per individual)

10 Rope Climbs

1 mile run partitioned as a 200m run relay. (8 runs per team, 4 per individual)

100 burpees
40 min Cap

Cool Down

200m walk

30 sec pigeon stretch

30 sec elbow to heel

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