Saturday – 140809

Amie and Courtney - J-Wrap and S-Wrap

Amie and Courtney

Tomorrow we’ll cover both the J-Wrap that Amie is using as well as the S-Wrap Courtney is using. It helps to be proficient at both, especially in a workout with 15 rope climbs.

Ropes are known to shred your legs. Dress appropriately. (Long socks are your friend. Short shorts are not.)

Warmup

5 Minute Spealler Warmup
Shuttle Run
1 Round CF Warmup
Shuttle Run
Double Under/Row/Mobility

WOD

From 2011 CrossFit Games:

5 Rope Climbs
5 Clean and jerk 145/105
4 Rope Climbs
4 Clean and jerk165/115
3 Rope Climbs
3 Clean and jerk 185/125
2 Rope Climbs
2 Clean and jerk 205/145
1 Rope Climbs
1 Clean and Jerk 225/155

Cashout

“Annie”

50-40-30-20-10

Double Unders
Situps

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