Rope Climb - HS Hold

Tuesday, January 8, 2019

CrossFit Golden

12:00 PM - Coach Lacey/Diedre

3 Rounds of

2 minute HS Hold
2 minute Rope Climb

HS Hold - good, ok, ok
Rope Climb - 1.5, 0.5, 1.0 (full wrap)

Metcon

3 Rounds of

2 minute row (calories)
2 minute burpee box jump over (any box)
1 minute supinated grip pull-ups
2 minute rest

I used a 20" box and mixed grip and got

23-8-5
22-8-4
22-8-5

for a total of 105 reps