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© 2016 by CrossFit SPOT

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3/14/20 My SPOT #2 - ROPE CLIMB

March 13, 2020

WU - Coach Led 0:00-10:00

 

TECHNIQUE - Rope Climb10:00-25:00

 

 

 

 

 

BATTLE 30:00-55:00

"PAY DAY"

2000/1700M ROW

at 10:00 mark

EMOM 

12 Wall Balls

12 Box Step-ups w/WB

CAP 20

(alternate between WB and Stepups, can not let rower turn off 

or will start from zero)

 

 

 

 

 

 

 

 

 

 

 

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