Wednesday – 12/4/19

CFD – CrossFit

Metcon

Metcon (4 Rounds for time)

0-3

15 Abmat sit-ups w medball [20/14#]
2 Rope Climbs

15 Wall balls [20/14#]

3-9

30 Abmat sit-ups w medball [20/14#]
4 Rope Climbs

30 Wall balls [20/14#]

9-18

45 Abmat sit-ups w medball [20/14#]
6 Rope Climbs

45 Wall balls [20/14#]

18-30

60 Abmat sit-ups w medball [20/14#]
8 Rope Climbs

60 Wall balls [20/14#]
*If rope climbs are not a fast movement for you consider consider cutting the reps to 1/2/3/4

*If you feel like it please record your times when you finish each section in the comment section.

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