amrap, crossfit, rope climbs, thrusters, training, wod, workouts -

Wednesday 6.10.20

Warm-up Prep (10-15 Minutes)

2 Rounds

500m Row

10 Scap Pull-ups

10 Air Squats


Strength/Skill - Push Press 

EMOM 2 x 6 Rounds

3 Push Presses @ 90% 1 RM


WOD (Workout of the Day) 



2 Rope Climbs

5 DB Thrusters 50/35's

Incorporated Energy Systems in WOD:  Glycolytic, Phosphagen


  • Our goal for this workout is to target 6-10 Rounds
  • This is an all out sprint, it will tax you by the third round, find your pace by then and keep moving.  Be efficient on your rope climbs getting up in 2-3 pulls and just rep out those thrusters.
  • Score is Rounds plus reps

*Scale accordingly if any exercise cannot be performed RX