WOD 16072014

Main – CrossFit

View Public Whiteboard

Warm-up

2 Lap Run
or
1500m Row

Mobility

Mobility Work
*foam roll legs and lats

Metcon

2014 CrossFit Regionals WOD 5 (Time)

10 Rounds For Time of:

1 legless 14-foot rope ascent
200-foot Sprint

*11 minute cap
Sub workout –

5 Strict Pull Ups/10 Ring Rows
Run to first fire hydrant and back.

RX Plus = Unbroken pull ups every round

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