10 Min to work Rope climbing technique
Video courtesy of CrossFit HQ. Spend a few minutes working these techniques prior to today’s WOD
From the 2019 Mid Atlantic CrossFit Challenge
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.
Box height -> 20/16
Rope climb -> 3 rope walks per climb
Video courtesy of CrossFit on the Hill. Quick demo of rope walks.