CFT1 CrossFit 12.19.14
PREWOD:

Warm Up - Kettlebell warm up.

Row 500m @ 80%.

10 Min Rope Practice.

STRENGTH:
Rope Climb   10 Minute OTM
METCON:
CFT1 CrossFit 12.19.14

KB Ladder up to 40K.

Women's and Men's Ladder. One ladder, class starts sequentially, moving from one station to the next, Every Minute on the Minute, switch to the next highest KB station and perform 10 Swings.  If you cannot perform 10 American Swings, perform 10 RKB swings. If you cannot perform 10 Swings with good form, either American or Russian, perform 10 burpees.  Once you perform 10 burpees, the ladder is over.

Women's Ladder - 8k, 10k, 12k, 14k, 16k, 18k, 20k, 24k, 32k

Men's Ladder - 12k, 14k, 16k, 18k, 20k, 24k, 32k, 36k, 40k

 

Cash Out - Row 500m @ 85%

AMRAP

 

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