The Foundry Union Station – CrossFit
Review Rope Climb Techinque
A1: Box Step Overs (4 x 10 )
A2: GHD Situps (4 x 8-16)
A3: Rope Climb (4 x 1-3)
Rope pull ups
B: (18.11.02) (AMRAP – Rounds and Reps)
In teams of 2
12 SA DB Ground to Overhead (6/6)
16 Unbroken Wall Balls (20#/14#/10#)
P1: Works on AMRAP
P2: Run 200 meters
P1 will work on amrap until P2 comes back from run then roles will switch. Partners MUST tag each other for the switch to take place. In order for the WOD to be RX’d wall balls must be unbroken each round.
Choose your own adventure on the DBs. However, use a weight that will allow you to complete 6 reps unbroken at a time.