Up and Down the River Ryan
Main – CrossFit
Metcon (Time)
3 Rope climbs
5 Snatch (85% of your 1 RM)
10 Pull ups
20 Burpee box jumps
40 Russian swings (53/35)
60 DU’s
40 KB goblet squats (53/35)
20 Burpee box jumps
10 T2B
5 Snatch (85% of your 1 RM)
3 Rope climbs
** Every 4 mins – 200 meter run **