Friday

Power CrossFit – CrossFit

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HEY!

This is a Hero WOD. Please scale rope climbs by using ropes on the rig. Start off on the ground and pull yourself up. Scale the back squat reps and dumbbells or kbs can be used to scale the farmers walk. HAPPY FRIDAY YALL! πŸ’ͺ🏼πŸ’ͺ🏽πŸ’ͺ🏾

Warm up (No Measure)

-1000 m Row, 800 m Jog or 4 minute slow Bike roll

-Do 5 reps of each movement from today’s Metcon with no weight, an empty bar, or just the movement.

WORKOUT OF THE DAY

Thompson (Time)

10 Rounds For Time

1 Rope Climb (15 ft) (from seated)

29 Back Squats (95/65 lb)

10 meter Barbell Farmer Carry (2×135/95 lb)
Begin the Rope Climbs seated on the floor. You may use your legs for the ascent. You may use a weight rack for the back squats.

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