Week 1 Day 5
Metcon
Skill
Rope Climbs (Max reps)
10 Minutes to practice and warmup Rope Climbs.
New Athletes will learn how to properly use legs and practice footwork. Advanced athletes will use this time to warm up Rope Climbs for the metcon.
Metcon
Metcon (AMRAP – Rounds and Reps)
30 Min AMRAP with Partner
400 m Run with PVC Pipe (Both holding pipe)
6 Rope Climbs
12 Squat Cleans
RX: (115/80)
S: (95/65)
*Run counts as 40 Reps
*If partner cannot run substitute bike first then rower if full.