SKILL
Rope Climbs or 21 Rope Pulls
WOD
Advanced
15 Rounds
1 Rope climb
3 Dips
6 Burpees
4 GHD sit ups
Intermediate/Scaled
15 Rounds
3 Rope Pulls
3 Band or Box Dips
6 Burpees
9 Abmat Sit ups
An Exciting New Era for CrossFit St. Charles
Kim Wilkes
October 1, 2024
