WOD 10.16.14

Main – CrossFit

Warm-up

2 Minutes of Jump Rope

10 Push-ups

10 Pull-ups

10 Squats

400M Row

Spiderman

Frankenstein

Butt Kickers

Bat Man

Weightlifting

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

Metcon

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!

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