Be sure to wear appropriate clothing (High Socks/Gloves/Pants) tomorrow as we will be doing Rope Climbs!!!

CROSSFIT

Strength

[10s Pause Front Squat + 5 Front Squats] x7 (Ascending)

MetCon

For Time:

30 Cal Assault Bike

30 S2OH (65/95#)

3 Rope Climbs

30 Calorie Row

30 S2OH (65/95#)

3 Rope Climbs

Accessory (Core)

3 Sets of:

25 Banded Good Mornings

40′ Zombie Walk (20’/Arm)