8/5/17

Warm-up

400 meter run
2 rounds
10 jump squats
5 situps

Metcon (Time)

team wod
150 team rope squats
200 meter rope run
120 ab mat rope situps
400 meter rope run
100 burpee over rope
800 meter run
75 team rope squats

1 . each team of 3 will be issued a 36" section of rope, all movements with the exception of the burpees must have at least one hand from each member on it throughout the workout.

2. for the burpees the rope must be held at the belly button by two squatting members , the person perfoming the burpees must jump over the rope.

3. any breakage of the rope outside of the burpees = 5 burpee penalty by all members immediately.

Published on by crossfit reflexion.