Warm up-
3 Rounds
Run 200m
20 Weighted good Mornings
20 Push Ups
Strength
Deadlift
5×40%,5×50%,3×60%,3×80,3×85, As Many Reps as possible at 90%
Wod-
For time:
4 rope climbs
16 thrusters
3 rope climbs
12 thrusters
2 rope climbs
8 thrusters
Men: 15-ft. rope, 155 lb.
Women: 15-ft. rope, 105 lb.
Scroll for scaling options.
Related:
• CrossFit WOD 180527 Tips With Rory McKernan
• The J-Hook Rope Climb
Scaling
This couplet is a sprint. Choose a load and modification that allow you to complete each set of reps unbroken.
Intermediate Option
For time:
3 rope climbs
16 thrusters
2 rope climbs
12 thrusters
1 rope climbs
8 thrusters
Men: 15-ft. rope, 115 lb.
Women: 15-ft. rope, 75 lb.
Beginner Option
For time:
4 rope climbs, lying to standing
16 thrusters
3 rope climbs, lying to standing
12 thrusters
2 rope climbs, lying to standing
8 thrusters
Men: 65 lb.
Women: 45 lb.