8/6/2014 ROPE CLIMBS…18 AMRAP

Posted on Aug 5, 2014 in GRIT by crossfitgrit 0 Comments

Fitness

A.  Rope Climbs 5 reps (Scale as needed)

B. 18 min Amrap

50 Airsquats (Perfect Depth/Extension and Pace)

200m Run

40 Walking Lunges (start once you enter the door)

400m Run

30 Pullups

600m Run

20 Burpees w/ double jump clap!!

Competition 

A1. Press @ 11X1, 2-2-1-1-1-1, 1:30 min. 

A2. Weighted Legless Rope Climb, 1 rep x 6 sets, 1:30 min – USE legs on lowering, wear a weight belt to add load, start light

B1. AMRAP of Unbroken Kipping HSPU to Deficit x 5 sets, 1 min.  Pick you depth, Try not to rest in Handstand.

B2. Chest to bar cluster, 8.7 x 5 sets, 1 min

C. CGBP, 50 reps for time – all @ 135/85 – make sure you have a spot for this.  Go Lighter 115/75 if you are not great at bench

Fitness

Gritter

Hal              1+117

Steven G     1+107

Greg            1+90+12burpees

Aaron          1+90

Bryan          1+90

Erin             1+90

Ewell           1+90

Faulkner      1+90

Jenny          1+90

Kathy          1+90

Melissa        1+90

Seth            1+90

Kelly OH      1+74

Marcos        1+70

Garrett        1+66

Kenser        1+61

Liam            1+58

Caroline      1+50

Hannah       1+50

Jacob           1+50

Ryan           1+50

Mitchell        1+49

Dave           1+47

Chad B        1+42

Alix              1+41

Craig           1+30

Miranda       1+16

Josh Y          1+5

William         1+5

Jason          1

Bo               1

Emery         16 Burpees

Bryce          600m Row

Jeff             600m Run

Carew         500m Run

Comp

Gritter

Clayton

Van

Kat

Carole

Mike

Todd