CrossFit 201 – CrossFit

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Technique / Skill Work

Rope Climb Technique Work

Metcon (4 Rounds for reps)

Every 2:30 minutes

a) 30/25 cal bike

b) 30/25 cal row

c) AMRAP Rope Climbs

d) rest

Every 2 minutes

a) 25/20 cal bike

b) 25/20 cal row

c) AMRAP Rope Climbs

d) rest

Every 90 seconds

a) 20/16 cal bike

b) 20/16 cal row

c) AMRAP Rope Climbs

d) rest

EMOM

a) 15/12 cal bike

b) 15/12 cal row

c) AMRAP rope Climbs

d) rest

*Score is total rope climbs