WOD 1/13

Basic Details
Date: 01/13/2018
Program: CrossFit
Locations:  Bed-Stuy, Clinton Hill, East Williamsburg, Williamsburg

Skill

Spend 10 min on Rope Climb technique.

Metcon

Moderate intensity

Metcon (Time)

For Time:
7 Rope Climbs
14 DB Squat Cleans 50/35#
21 Ring Rows
28 DB DL 50/35#
56 cal Row
28 DB DL
21 Ring Rows
14 DB Squat Cleans
7 Rope Climbs

Beginner
5 Rope Get Ups
10 DB Squat Cleans
15 Ring Rows
20 DB Front Squats
40 cal Row
20 DB Front Squats
15 Ring Rows
10 DB Squat Cleans
5 Rope Get Ups

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