Taken from CF.com 1/27/12

For time: video example
75 pound Back squat, 50 reps
15 foot Rope climb, 5 ascents
75 pound Back squat, 40 reps
15 foot Rope climb, 4 ascents
75 pound Back squat, 30 reps
15 foot Rope climb, 3 ascents
75 pound Back squat, 20 reps
15 foot Rope climb, 2 ascents
75 pound Back squat, 10 reps
15 foot Rope climb, 1 ascent

*Don’t have a climbing rope? try this

*For back squats, use appropriate weight or no weight at all (air squats)

 

 

 

 

 

Red and Thanh: Air squats  and modified rope climb  11:55

Paul Mc: 75# back squat and modified rope climb  13:48

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