Tuesday January 8th – Train Harder CrossFit

Warm up-
Starts at 5 after, if you are here early please row, bike, or roll out on a foam roller
3 Rounds
Run 200
10 Strict presses with an empty bar
20 wall balls with a partner…doesnt have to be the same partner every time,
20 walking lunges

Strength
5 sets of 5 strict press. work up to your heaviest 5

After strength meet at a rope to review rope climbs

Wod 5 rounds for time of:
20 Sit ups (try to hop on the GHD for a round or two if possible
3 legless rope climbs, 15-ft. rope

Scroll for scaling options.
Post time to comments.

Compare to 131202.

Scaling
This medium-duration couplet taxes the midline as well as gripping and pulling stamina. The sit-ups should be completed unbroken, while the rope climbs will need to be broken up. Beginners should avoid the GHD and reduce the total number of reps.

Intermediate Option
5 rounds for time of:
20 sit ups, (Get a round of ghds in if you want to)
3 rope climbs, 1 legless, 2 with legs

Beginner Option
5 rounds for time of:
20 sit-ups
3 rope climbs, lying to standing