Rope Climbs + Pull-up/Push-up/Box Jump

Jan 22, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFit

Make sure to wear long socks or bring protection for the rope climbs

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Warm-up

200m Run

15 Scap Pull-ups

5 Double Push-up Burpees

5 Inchworms

200m Run

15 Banded Face Pulls

15 Banded Ext. Rotations / side

15 Cobras (2.5s)

200m Run

10 PVC Passes

10 DB Rows / side (moderate)

30 Hollow Rocks

200m Run

5 Strict Pull-ups

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 12 minutes of:

1 strict pull-up, 2 push-ups, 3 box jumps (24/20)

2 strict pull-ups, 4 push-ups, 6 box jumps

3 strict pull-ups, 6 push-ups, 9 box jumps

Etc.

Rest

2 minute rest

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 12 minutes of:

2 Rope Climbs (20’/15)

400m Run
400m Run counts as 1 rep. If you get out the door before the bell then finish the run and count the round as completed.