Power CrossFit – CrossFit

Warm-up (No Measure)

Row 500

Scaling practice-

Scale 1. Lay beneath the rope, climb to standing position using the hands.

Scale 2. Using a box, sit and work the footwork with the rope. Establish footing and stand up from box.

Scale 3. Hang from bar with rope in front. Work on footwrap with the rope and pullup using the feet to assist.

Scale 4. Jump to rope and develop a foothold.

Metcon (AMRAP – Rounds)

20 min AMRAP

2 Rope Climbs

10 Wall Ball Burpees

Rx Plus – Legless Rope Climb

All scaled climbing methods count as Rx. Pick one or two to practice and get 5 good reps for 1 climb.

Burpee is performed with hands on the med-ball, then thrown to a 10’/9′ target.