Posted by IN


11 February 2016

Wentzville – CrossFit


Bring Long pants or Tall Socks if you are going to be working rope climbs today!! (Don’t say I didn’t warn you)

70 – Warm Up (No Measure)

Row or Jump Rope

**** 2x****

10 overhead squats

5 walk outs

10 push ups

10 second Sampson stretch each leg

5 Ring Dips or Box Dips

5 Pull Ups

Couch Stretch

500m Row (Time)

Max Effort 500m Row

Rope Climb (5×1)

Scaling Options:

5 Holds for Max Time


3 up/downs for each Rope Climb

Metcon (AMRAP – Rounds and Reps)


5 Toes to Bar

10 Hand-Release Pushups