Conditioning
Row @ 2k pace
5 x 45sec with 15 sec recovery
Coaches note:
-If to many people in class do 1 works 2 rests and make the 45sec Sprints
Metcon
For time:
3 rounds
1 rope climb
9 Deadlifts 225/155
2 rounds
2 Rope Climbs
15 Deadlifts 205/125
1 round
3 Rope Climbs
21 Deadlifts 185/105
Scale
3:1 sit to stand
Men 205-185-135
Women 125-105-95
