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Tuesday 7/22/14: CrossFit CSA WOD

Continuing with the theme of this CrossFit Games week, today the Masters will be performing a lift, a sled drag sprint, a max distance handstand walk, and a run a rope climb workout. I thought we could get our hands a little dirty with that, and you check in on the Games site later today and see how your score compared with the Masters.

Part A) RUN ROPE; Part B) SLED SPRINT

*If you cannot RX the rope climb, please leave the few we have free for the rope climbers today.  The scale today will be strict chin-ups or ring rows, NO BANDED PULL-UPS)

PART A) Time Cap: 16 minutes
Tuesday afternoon

Men 40-49 and Women 40-49:
5 rounds for time of:
Run 400 meters
2 legless rope climb (or 12 strict chin-ups, or 16 ring rows)

Men 50-59 and Women 50-59:
5 rounds for time of:
Run 400 meters
2 rope climb (or 12 strict chin-ups, or 16 ring rows)

Men 60+ and Women 60+:
5 rounds for time of:
Run 400 meters
1 rope climb (or 6 strict chin-ups, or 8 ring rows)

PART B) SLED SPRINT (90lbs men/ 50lbs women)

After the run/rope met con, you will establish TWO Sled Sprints, 100m each. We’ll run two athletes of the same sex at a time race style. You will let others in class go, then complete this race a second time. Your score will be BOTH scores added together.

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