June 28th 2014

St. Louis, St. Louis West – CrossFit WOD

Metcon (AMRAP – Reps)

Practice rope climbing and prep movements prior to WOD with a thorough warm-up.

25 min AMRAP

Teams of 3 complete:

10 Rope Climbs 15′
30 Shoulder to Overhead 155/105
50 Power Cleans 155/105
*400m Run

Two athletes begin on the rope and barbell (one athlete working at a time) while the third athlete runs 400m.
Cycle through the three athletes equally running. Complete as many rounds as possible. Add your running total in meters and post in notes section.