*The CrossFit Open 16.4 WOD will be held Saturday @10am & Sunday @9am. Please try to make one of these times, thank you!

Skill –

10mins

Rope Climb Technique

Advanced – L-Sit, Legless, or least amount of pulls up the rope possible.

Then,

4rds – 3min ON/1min OFF (Pick up where you leave off)

Shuttle Run (Down & back 2ooft 3x)

8 Box Jumps (24/20)

100ft Sled Push (3/2 plates)

“What we achieve inwardly will change outer reality.” -Plutarch