CrossFit WOD, December 27, 2018

Carry The GhostInspiration”You can’t cross the sea merely by standing and staring at the water.”
-Rabindranath TagoreWarm-upWarm-upI. Heartrate:
Game Day

II. Skill/Strength:
10 minutes of Rope Climb practiceMetconMetcon (AMRAP – Rounds and Reps)Complete as many rounds as possible in 10 minutes of:
7 hand release push-ups
1 rope ascent, 12-ft. ropeScaling: modify the movements so that each set can be performed quickly and unbroken, round after round. The sets are intentionally small to avoid failure at either movement. Aim for less than one minute per round. Scale rope climbs to 1:1 floor to standing to hold modification.Metcon (AMRAP – Rounds and Reps)Complete as many rounds as possible in 10 minutes of:
7 handstand push-ups
1 rope ascent, 15-ft. ropeScaling: modify the movements so that each set can be performed quickly and unbroken, round after round. The sets are intentionally small to avoid failure at either movement. Aim for less than one minute per round. Scale rope climbs to 1:1 floor to standing to hold modification.News*TOMORROW @ 530pm class- Zach Glaser Moving to Canton Party
*January 1st- TFA Committed CLub starts. Make sure you are logging into classes.
*January 18th @ 7pm at Ale House- TFA Member Appreciation Party

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