Loop, Swoop & Pull

Sep 7th, 2019

Category: CrossFit

Loop, Swoop & Pull

KC -Jacked Diesel

Small Saturday Sweat!
Looking to get a WOD in with a smaller group this Saturday? Check out our L1/L2 classes in Southie Orange. It’s the same great class without the crowd! Class times are at 9:30AM and 10:30AM. After class stay to mobilize with us! Every Saturday at noon we offer an additional mobility class in Southie Green at Noon. Give your muscles some TLC after a long week of WODS! We’ll see you there!

Warm-up
In 6 Minutes
Run 1 Loop
5 Strict Pull Ups*
10 Front Squats
AMRAP Burpees

*Sub ring rows for strict pull ups as needed.

Skill
Rope Climbs
*Please remember to wear leg protection

WOD
At 0:00
800m run
5 Rope Climbs
10 Squat Cleans (155,105)
20 Burpees

At 14:00
600m Run- 1 Loop
4 Rope Climbs
8 Squat Cleans (185,115)
20 Burpees

At 27:00
400m Run
3 Rope Climbs
6 Squat Cleans (205,135)
20 Burpees

Level 3- 135,155,175|95,105,115
Level 2- 115,135,155|75,85,95
Level 1- 75,85,95|45,55,65
ADV- Short Rope

Extra Work
10-2
Parallette Handstand Push Ups (4”/2”)
GHD x2
*Scale HSPU to Deficit on plates or no deficit