CrossFit Evergreen – CrossFit
Heavy Roping (Time)
4 rds of:
– 15 jump rope (heavy ropes)
– 10 HRPU
– 15 jump rope
– 10 dips
– 15 jump rope
– 10 dragon flag flutter kicks
– 15 jump rope
– 10 hollow body hold WB toss and catch 20/14
– 15 jump rope
– 10 plate good mornings 45/35
Rx+ = biggest black ropes and at least 20 degrees on dragon flags
Rx = middle sized black and hemp ropes and at least 10 degrees on dragon flags
scaled = yellow ropes