C4 CrossFit – CrossFit

Gymnastics Skill

Spend 10-15 minutes working on Rope Climbs

Metcon

Metcon (Time)

21 Front Squats (135/95)

4 Rope Climbs (8 mod rope pulls)

100m Sprint

18 Front Squats

3 Rope Climbs (6 mod rope pulls)

100m Sprint

15 Front Squats

2 Rope Climbs (4 mod rope pulls)

100m Sprint

9 Front Squats

1 Rope Climb (2 mod rope pulls)

100m Sprint

Cool Down: Coach’s Choice Core