30
Aug
8-31-19 Climb the Ladder
Announcements
Happy Birthday, Troy O!
Barbells, Bros & Brews – Sept 20!
Reserve in Wodify “CrossFit X”
CrossFit Grail – CrossFit
Warm-up
Warm-up (No Measure)
Coach Led Warm-up
Metcon
Metcon (AMRAP – Reps)
Team workout
2 Rounds for Reps
2 Minutes work / 1 minute rest
Station 1
Rope Climbs (Scale = 3 Pull)
2 Reps per Climb
Station 2
Sled Push
1 rep per length
Station 3
Shuttle Farmers Carry 35/54#
1 Rep per line
Station 4
Clean Ladder – Must go in order
75/55 (1pt), 95/65 (2 Pts), 115/85 (3 Pts), 135/95 (4 Pts), 165/115 (5 Pts) 205/135 (6 Pts)
Station 5
Tire Flips
1 rep per flip
Team collects reps (Pts) at each station for 2 minutes. Then the team takes 1 minute to transition between stations.