141004 – “Mess You Up”

Main – CrossFit
Metcon
Metcon (Time)
For Time:
6 Rope Climb
10 Axel Bar STOH, 130#/90#
20 Box Jump, 24″/20″
30 Axel Bar Front Rack Lunge, 130#/90#
40 Pull-Up
30 Axel Bar Front Rack Lunge, 130#/90#
20 Box Jump, 24″/20″
10 Axel Bar STOH, 130#/90#
6 Rope Climb
*3 Burpee EMOM