03 May WOD- Friday, May 4

Skill:

Rope climb technique

WOD:

CrossFit Age Online Qualifier # 1
4-8-12 Thrusters
1-2-3 Rope Climb*

Lv1: 95/65 (master’s 60+/teens 14-15)
Lv2: 115/75
Lv3: 135/95 (actual Rx)

Scale to 2-4-6 Rope Walks

Strength:

Strict press
5×8, Every 3 min.

See the weekly program skeleton HERE.

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