*DON’T FORGT PROTECTIVE GEAR for ROPE CLIMBS!
*”The Murph Challenge 2016″ Event and BBQ at CrossFit Hamilton- June 18th. More details to follow.
See more details about this by clicking here.
Practice different Rope Climb Techniques!
From CrossFit.com 2/25/2010
Every 6 minutes x 5 Sets:
1 minute of MAX Wall Ball Shots #20/14
1 minute of MAX Rope Climbs
Run 400m as fast as possible
*For the past two weeks, we have been training 1 min. / # of reps for Wall Ball Shots. You should be well prepared! Plan to hit a certain # of UNBROKEN reps EACH round. For example, if you can confidently handle 20 Wall Ball Shots unbroken in a minute, do it!
*Rope Climbs are not seen often, goal is to get as many as you can in the minute.
*The goal of the 400m Run is to be an all out effort following the two movements.
*Rest the duration of the 6 minutes. If 1 set takes 3:40, you rest 2:20.
*Stagger start if need be.
*Score on Whiteboard is: Overall Time is takes it complete 1 set. You should have five numbers on thew whiteboard: 3:40, 3:41, 3:46, 3:50, 3:40
*Scale for Rope Climbs is max rope pulls.