“White”
5 RFT:
3 Rope Climb from seated position
10 toes-to-bars
21 overhead walking lunge steps 20/15 kg plate
400m Run
*Set a goal to perform each set of lunges without stopping.
Scaling:
5 RFT:
6 seated alternating rope pulls
10 toes-to-kettlebells
15 overhead walking lunge steps 10/5kg
200m Run
*During the alternating rope pulls, use your legs for assistance as necessary.
*Set a goal to perform the lunges in two sets or less. If you’re unable to do this, reduce the load.
*Practice your J-Hook Foot Lock technique while seated on a box during your warm-up.
*Consider performing 10 reps of this technique as a scale if you are still developing your rope climb.
– Courtesy of CrossFit.com
Goal: 20-23m
Cap: 30:00
