CrosSFit

Snatch/Rope Climb: 1 rope climb, 2 hang squat snatches = (1/2),

1 rope climb, 4 hang squat snatches = (1/4),

Workout is: 1/2, 1/4, 1/6, 1/8, 1/6, 1/4, 1/2

Sport

5 x 10 Good Mornings + 10 SL DL per leg

*Challenge: Can You Do all 5 sets without resting bar on the ground?

10 Minute Ascending Ladder:

1 Rope CLimb, 4 FR Walk Lunge 135/95 (total), 4 32″/30″ Box Jump.

2 rope climbs, 8 lunges, 8 box jumps,

3 rope climbs, 12 lunges, 12 box jumps…