08/24/2015

CrossFit XD – CrossFit

Rope Climb (NFT)

If you have rope climbs down, practice them for 15 min. However if you don’t have rope climbs we will take 15 min to help you learn.

Metcon (3 Rounds for time)

Every 4 min for 12min complete:

Row 250m

10 deadlifts 225/165

10 bar facing burpees

2 rope climbs
Score is the time each round took to complete.

Written by adminxd on August 24, 2015. Posted in Uncategorized

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