carve engine, crossfit, functional fitness, handstand walk, rope climbs, russian twists -

Monday 11.16.20

Strength/Skill - Deadlift

EMOM 2x6


Build to a heavy 1 RM


WOD (Workout of the Day) 

"Coal Miner"

5 Rounds

3 Rope Climbs

20' Handstand Walk

12 Russian Twists 53/35

Incorporated Energy Systems in WOD:  Glycolytic, Phosphagen


  • Our goal for this workout is to target 12-15 Minutes

*Scale accordingly if any exercise cannot be performed RX