December 3rd, 2013

This one is an adaptation of the CrossFit main site workout from Monday, which was a “simple” couplet of GHD Sit-ups and Legless Rope Climbs.  If you’re up for it, do the Rope Climbs “legless” (meaning no foot hold, all arms baby!), but even if you don’t have a full climb in you, I want everyone to climb up the rope as far as you’re able.  Wear some leg protection – high socks and either long pants or compression shorts under your workout shorts.
The scaling for Double-Unders will be 400 single jump ropes.
Strength: Deadlift 3-3-3-3-3
Work Capacity:
For time:
– 20 GHD Sit-ups
– Run 800M
– 2 Rope Climbs
– Run 800M
– 200 Double-Unders
“Capacity never lacks opportunity. It cannot remain undiscovered because it is sought by too many anxious to use it.”
– Bourke Cockran

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