S/S/S:

10 Min to work Rope climbing technique

Video courtesy of CrossFit HQ.  Spend a few minutes working these techniques prior to today’s WOD

WOD:

From the 2019 Mid Atlantic CrossFit Challenge

“Hot Stepper”

10 Rounds:

4 Burpee Box Jump Overs (24/20)

1 Rope Climb

Today’s WOD comes courtesy of the 2019 Mid Atlantic CrossFit Challenge.  Some great athletes went through this one.  If you are feeling froggy, throw on a 20/14 # vest as well.  While they kept the time cap at 11 minutes, folks will have until the end of class to finish.  IF you want to see how the event went, click here.

Scaling Options:

Box height -> 20/16

Rope climb -> 3 rope walks per climb

Video courtesy of CrossFit on the Hill.  Quick demo of rope walks.

Cool Down:

Roll out forearms – 2 min per arm

Doorway stretch – 2 min per side