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© 2016 by CrossFit SPOT

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3/22/18 "Going for Height"

March 22, 2018

WARM UP Coach Lead 00:00-10:00

 

SKILL 10:00-25:00

10min:

Rope Climb Foot Placement Drill (on box)

Hold, Set Feet

Hold, Set Feet, Move Hands Up, Knees to Chest, Repeat

 

EMOM6 1 Rope Climb/Rope Climb Attempt (adv: 1 Legless Rope Climb)

 

METCON 25:00-55:00

AMRAP20

8 Pullups (sc: Use Barbell on J-Hooks at Lower Height)

12/15 Cal Row

8/8 DB Cleans (RX 25/40)

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