Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. Warm-up D: Two rounds of the Standard CF Warm-up @ 10-15 reps: Samson stretch, overhead squats, GHD sit-ups (sub: butterfly sit-ups), back extensions (sub: good mornings), pull-ups and dips)
2. Technique review: the rope climb. WEAR TALL SOCKS IF YOU WANT TO CLIMB THE ROPES.
3. "Jim Garrison" In teams of three, for time, 45 Rope climbs 150 Overhead squats Row 6000m
Competitors: overhead squats @ 115/83lbs CrossFitters: 95/65lbs. If you lack the flexibility to overhead squat, add 20lbs and front squat. Novices: scale as appropriate.
Teams can break up reps as they see fit. Have fun!