WOD: Tuesday 240618

• Coaching Notes

Today, we are getting after a workout based on Event 3 of the recent CrossFit Games Semifinals workouts. The goal here today is to stay steady and work to complete close to 6 rounds of the AMRAP. We are splitting things up here between strict pull-ups and legless rope climbs to allow athletes to start on different stations and flow through the workout easier for class management purposes. We understand that there may be a slight delay here and there for the Echo Bike or Rope Climbs, but due to the flow and structure of the workout any delay will be minimal.

metcon: “Diddy Kong”

Complete as many rounds as possible in 15 mins of:

13/9 Bike Calories

5/4 Strict Pull-ups

10 Box Jump Overs, 24/20 in

1 Legless Rope Climb, 15 ft

pump session:

4 rounds for max reps of:

Max rep Renegade Rows, pick load, 30 secs

Rest 15 secs

Max rep Barbell Bicep Curls, pick load, 30 secs

Rest 45 secs