Skill: Rope Climb
WOD: 4RFT and AMRAP
Part A: 4RFT
- 5 Rope Climb
- 30/24 Calories on the Bike (Men 30, Women 24)
- *Record time when finished
- *16 Min Cap
Part B: 12 Min AMRAP
- 12 Floor Presses (135/95)
- 8 Bentover Rows (135/95)
- 4 Muscle Ups (Mod: 8 Strict Pull Ups)
- 4 Min Rest
Part A and B transition into each other WITHOUT a rest
- If more than 7 people in class then some people will need to start on part B
- If more than 14 people in class then some people will need to use the assault bike
- If more than 16 people in class the people over 16 will have to replace calories with burpees
Shoutouts: Billy 4 year anniversary, Moira Happy Bday
Box News:
Schedule News:
- December 24,25,31, Jan 1 – limited schedule due to holidays
- December 19,26 – BenchMark Saturdays
http://isabellafitness.com/25315-2/
Events:
- December 18, 2015 – Holiday Party
- December 18, 2015 – Holiday Party – Use this link to sign up: https://m.signupgenius.com/#!/showSignUp/30e0e45aba92faaf94-crossfit
