CrossFit:
10 min Rope Climb Skill work
then:
Bench press 3 x 8-10 reps
*rest no more than 2 min b/w sets
then:
4 rds for time:
400 m run +
2 legless rope climbs
*scale = 4 climbs with legs, 6 lying walk ups
CrossFit:
10 min Rope Climb Skill work
then:
Bench press 3 x 8-10 reps
*rest no more than 2 min b/w sets
then:
4 rds for time:
400 m run +
2 legless rope climbs
*scale = 4 climbs with legs, 6 lying walk ups