160712

Ricardo A. at Roseville CrossFit

Pre-Wod:
Dynamic Group Warm-Up


5 min: Overhead Archetype

Workout of the day for Tuesday, July 12th, 2016:

For Time:
800M Run
9 Legless Rope Climb (Or 18 strict pull-up)
400M Run
6 Legless Rope Climb
200M Run
3 Legless Rope Climb

“After Party”
Weighted Pull-Up
5-3-3-2-2-2-1-1-1-1-1
*12 GHD in-between sets