WOD 10.16.14

Main – CrossFit


2 Minutes of Jump Rope

10 Push-ups

10 Pull-ups

10 Squats

400M Row



Butt Kickers

Bat Man


Push Press (4 attempts at a push press 10RM)


20 Minute Chipper (AMRAP – Rounds and Reps)

20 Minute AMRAP of:

1 Rope Climb (start the clock and let individuals start in 30 second wait times, each person goes their full 20 Minutes)

SUB (not RX) – 10 Pull-ups

8 Alternating Leg Pistols

8 Toes to Bar

30 Double Unders

RX + = LEGLESS ROPE CLIMBS (no legs for climbing up or down, if you need them on the way down for safety, OK)
If there are more than 2 Rope Climbers in Class, start staggered. After round 1, it is whomever gets there first.

Cool Down

Stretch and foam!

Leave a Reply



Please enter the CAPTCHA text