Boulder CrossFit – CrossFit

Rope Climb (10 minutes on Rope Climb Progression)

“The Transporter” (AMRAP – Rounds and Reps)

20 minute AMRAP

3 rounds of:

200m Run

1 Rope Climb

5-10-15 Burpee Pull-Ups

Right into 3 rounds of:

400m Run

2 Rope Climbs

20-25-Max Burpee Pull-Ups

Rope Climb: 15ft

Flow:

200m Run + 1 Rope Climb + 5 Burpee Pull-Ups

200m Run + 1 Rope Climb + 10 Burpee Pull-Ups

200m Run + 1 Rope Climb + 15 Burpee Pull-Ups

400m Run + 2 Rope Climbs + 20 Burpee Pull-Ups

400m Run + 2 Rope Climbs + 25 Burpee Pull-Ups +

400m Run + 2 Rope Climbs + Max Burpee Pull-Ups in remaining time

Score = Rounds + Reps

Goal: Get into the Max Rep Round of Burpee Pull-Ups

(5 Rounds + 400m Run + 2 Rope Climbs + 1 (or more) Burpee Pull-Ups)

Finisher (No Measure)

5 Sets

:30 second on / :30 second off

Max Renegade Rows

Load: 50/35lb, 22.5/15kg