#UnionComp – The Granite Games Cycle – SATURDAY (07/22/2017)

Rope Climb Practice: Fifteen Minutes

The rope climb is one of the many difficult skills in CrossFit. However, in my opinion, it’s a skill that with just a little bit of time and effort can be mastered relatively quickly (like the double under). Today we’ll take a good fifteen minutes and work on improving our efficiency and/or learning this new skill. If you feel like you’re proficient use this time to get in some strict L sit rope climb work in addition to improving efficiency.


Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.

For time:

30 Power Clean and Jerks (135/93)

1 Mile Run

10 Rope Climbs

1 Mile Run

100 Burpees

Please read the Hero WOD excerpt during the introduction of class. The seventy-fifth percentile on BTWB puts this workout at around thirty minutes.

With a Partner Accumulate… 100 Barbell Roll Outs

Treat this as a fun little cool down with your fellow CrossFitter.

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