Mobile, AL CrossFit
(251) 348-7664

WOD

Frozen Ropes

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

Frozen Ropes

20 Minute Time Cap

2 Rounds

200′ Walking Lunge

100 Double Unders

35/25 Cal Bike or Row
WALKING LUNGES

This is our “recovery station” today

Find a steady pace and keep moving at a pace that allows you to be ready for bigger sets on the rope

DOUBLE UNDERS

Try to bite off bigger chunks today

We’re not going to “break” the other two movements, so be a little more aggressive here

BIKE/ROWER

Find a moderately hard pace here knowing that you can keep moving on the lunges