062617

CrossFit BattleCry – CrossFit

Warm-up

Warm-up (No Measure)

400m run

10 rope rows

10 K2E

10 Pull ups

10 Push ups

Skill Work

Practice Rope climbs

Metcon

Pepa de Quenepa (Time)

For time:

10 Double unders

3 Rope climbs

20 DU

3 Rope climbs

30 DU

3 Rope climbs

40 DU

3 Rope climbs

50 DU

3 Rope climbs

60 DU

3 Rope climbs

70 DU

3 Rope climbs

80 DU

3 Rope climbs

90 DU

3 Rope climbs

100 DU

3 Rope climbs

25 min Cap

Rx+ Unborken DU/Legless rope climbs
25:00 Cap

Cool Down

cool down 6 (No Measure)

Roll out arms

Pec stretch

Banded shoulder stretch