Bear Canyon CrossFit – WOD

Rope Climb Progressions (No Measure)

On a 10:00 clock, work on footing and proper technique for rope climbs.

0:00-2:00 Finding footing from a box

2:00-4:00 Walk up and First Pull

4:00-6:00 Moving the feet, the 2nd pull

6:00-10:00 Bigger Jump/ Lean back and Ball Up or Knees to Elbow

“Comfortably Numb” (Time)

4:00 AMRAP

3/2 Rope Climbs

200m Run

15 Toe to Bar

-Max Line Facing Burpees in Remaining Time

1:00 Rest between sets

Cap: 6 Rounds/ 29:00 minutes

*Score is time on clock including rest*

Rx+:

4:00 AMRAP

3/2 Legless Rope Climbs

15/12 Calorie Ski

18 Toe to Bar

-Max Bar Facing Burpees in Remaining Time

1:00 Rest between sets

Continue until 100 Reps

Level 2:

4:00 AMRAP

2/1 Rope Climbs

200m Run

15 Knee to Elbows

-Max Line Facing Burpees in Remaining Time

1:00 Rest between sets

Continue until 75 Reps

Level 1:

4:00 AMRAP

6/6 Single Arm Ring Rows

200m Run

15 Strict Knee Raises

-Max Line Facing Burpees in Remaining Time

1:00 Rest between sets

Continue until 60 Reps

Continue until 100 Reps