Rope & Muscle Ups

By July 18, 2019 Uncategorized

CrossFit Bondi – CROSSFIT

Skill Work

Rope Climb & MU Conditioning

Not for Time

3 Rounds

3 Legless Rope Climb

5 Bar MU

12/9 Cal Bike Sprint

30 Sec Stone Hold

6 Min EMOM

Even: 40 DU

Odd: 45 Sec Plate Pinch Grip Hold

Metcon

Metcon (Time)

For time:

50 DB Snatch (22.5/15 Kg)

40 Hand-Release Pushups

30 TTB

30 DB Snatch

20 Hand-Release Pushups

10 TTB

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