Monday WOD 4/9/18 – CrossFit Ridgecrest

Warm Up:

Partner Warm Up

“Don’t let it touch the ground”

*Med ball cannot touch ground*

*both partners do each exercise before moving to next*

-R1-

P1: holds med ball at chest (hugging med ball)

P2: 100m jog

-R2-

P1: holds med ball over head

P2: 100ft bear crawl

-R3-

P1: while laying on back facing up – holds med ball at the start/end of a bench press WITH feet off ground (hollow hold)

P2: 15 burpees

-R4-

P1: holds bottom of squat

P2: 100m run with med ball

WOD:

For Time:
5 Rope Climbs
40 Med-Ball Cleans (20/14#)
4 Rope Climbs
30 Med-Ball Cleans (20/14#)
3 Rope Climbs
20 Med-Ball Cleans (20/14#)
2 Rope Climbs
10 Med-Ball Cleans (20/14#)
1 Rope Climb