"Rope Burn"

EQUIP: Barbell (a: 135/95, i: 95/65, b: 65/45), Slam Ball (30/20), Rope

WARM-UP:

*Active Stretch, then:

*400m Run

*10 x Clean Pull (unloaded bar)

*10 Front Squat (unloaded bar)

*10 x Back Squat (unloaded bar)

*10 x Evil Wheel (unloaded bar)

Class Time AMRAP (we had 55:00) -

100m Run (mod: Row)

5 x Power Clean (a: 135/95, i: 95/65, b: 65/45)

10 x Suitcase Crunch (30/20)

1 x Rope Climb (sub: 10 Ring Row)

200m Run (Row)

10 x Power Clean (a: 135/95, i: 95/65, b: 65/45)

20 x Suitcase Crunch (30/20)

2 x Rope Climb (sub: 20 Ring Row)

400m Run (Row)

15 x Power Clean (a: 135/95, i: 95/65, b: 65/45)

30 x Suitcase Crunch (30/20)

3 x Rope Climb (sub: 30 Ring Row)

800m Run (Row)

20 x Power Clean (a: 135/95, i: 95/65, b: 65/45)

40 x Suitcase Crunch (30/20)

4 x Rope Climb (sub: 40 Ring Row)

1600m Run (Row)

25 x Power Clean (a: 135/95, i: 95/65, b: 65/45)

50 x Suitcase Crunch (30/20)

5 x Rope Climb (sub: 50 Ring Row)

*NOTE: If you complete the last set (1600m Run + all reps) before time is called, start back at the first set again, continuing to work through as much of the entire set as possible, until time is called.

SCORE = Total Rounds + Reps completed (Every 100m run/ row = 1 rep (ex. 400m Run = 4 reps))

(Erin’s Score: 1 Round + 51 reps)