Saturday, December 31, 2016

From CrossFit.com – December 15, 2016
https://www.crossfit.com/workout/2016/12/15#/comments

5 rounds for time of:
12 left-arm kettlebell snatches*, 1.5pd/1pd
12 right-arm kettlebell snatches, 1.5pd/1pd
3 rope climbs**, 15-ft.
250m row
Rest 3 minutes

Score is overall time – do not subtract the rest intervals.

*KB snatch how-to here: https://youtu.be/g3c73NahdjU
**Rope climb how-to here: https://youtu.be/qFE7pgOrj5w

RX:
As written.

INTERMEDIATE:
KB weight scaled as needed
Rope climbs as written

SCALED:
Single-arm KB swings, weight scaled as needed
Modified rope climbs (see video for scaling options: http://paradisocrossfit.com/2011/01/20/rope-climbs/ )

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