CrossFit Now – CrossFit
GYMNASTICS CONDITIONING
8 E2MOM Rope Climb Skills (4 Rounds for reps)
Skill Work Rope Climb
8 E2MOM
-3 RC Prog (pull self up from lying to standing)
-5 Foot hold from box to standing
-5 Foot hold on rope then stand
-1 Rope Climb (15′ or 12′) (RX)
-1 Legless Rope Climb (RX+)
WOD
5 x 4 AMRAP AS ROW SKI BIKE SNA (5 Rounds for reps)
5 Cycles
4 AMRAP
20 Air Squats
15 Cal Row, Ski or Bike
10 Snatches
1 min Rest between
Restart AMRAP each time
Score is reps per cycle
RX-75/55#
RX+-95/65#
50-59-55/45#
60+-45/35#