Pirate’s CaRRRRRRgo Net

Feb 3rd, 2020

Category: CrossFit

Pirate’s CaRRRRRRgo Net

Cargo Net Domination

Warm-up
Run 1 Loop
Then
2 Rounds
:30 on/:15 off
1. Jump Rope
2. Barbell Good Mornings
3. Single Leg Bridges
4. Rope Pull Ups

*Switch legs on single leg bridges in second round

Skill
Cargo Net
Rope Climbs

WOD
1200m Run
21 Deadlifts 185|115
100 Double Unders
15 Deadlifts
75 Double Unders
9 Deadlifts
50 Double Unders

Rest 2 Minutes

1200m Run
21 Deadlifts
4 Rope Climbs
15 Deadlifts
3 Rope Climbs
9 Deadlifts
2 Rope Climbs

Level 2- 155|105
Level 1- 115|80
ADV 225|155 – Cargo Net Ascents

Extra Work
10 Min AMRAP
25/20 Cal Bike Erg
10 Strict HSPUs

Sub 20|15 cals Assault Bike
ADV – 4’|2’ Deficit