Strength: Rope Climbs
15 min to work on your rope climb “GOAT”
If you have rope climbs, work on weighted, L-sit, seated, legless and quick descents
Metcon:
6 Rounds:
Minute 1 – Max Calorie Row*
Minute 2 – Max Burpees
Minute 3 – Max Double-Unders
Minute 4 – Rest
*stagger groups if there are not enough rowers
Score: Total reps
15 min to work on your rope climb “GOAT”
If you have rope climbs, work on weighted, L-sit, seated, legless and quick descents
Metcon:
6 Rounds:
Minute 1 – Max Calorie Row*
Minute 2 – Max Burpees
Minute 3 – Max Double-Unders
Minute 4 – Rest
*stagger groups if there are not enough rowers
Score: Total reps
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