CrossFit Now – CrossFit
STRENGTH
Shoulder Press (10 E2MOM x 3)
Rest 4 min
Brad (Time)
5 Rope Climbs
5 Clean & Jerks
4 Rope Climb
4Clean & Jerks
3 Rope Climbs
3 Clean & Jerks
2 Rope Climbs
2 Clean & Jerks
1 Rope Climb
1 Clean & Jerk
*17 min TC
*Rope Climb Prog x 2
Basics-RC Prog x 2 or 3 Ring Rows
RX – 12′ Rope 115/125/135/145/155# – Men
75/85/95/105/115# – Women
RX+ – 15′ Rope 145/165/185/205/225# – Men
115/125/135/145/155# – Women
50-59 – 75/85/95/105/115# – M
45/55/65/75/85# -W, RCP x 1
60+ – 45/55/65/75/85# -M
35/45/55/65/75#- W, RCP x1