Rose City Barbell – Group Training

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Metcon (Time)

“Wreck Yourself”

Teams of 3

For Time:

600m Run

6 Rope Climbs

20 Squat Cleans (135/95)

600m Run

9 Rope Climbs

35 Squat Cleans (135/95)

600m Run

12 Rope Climbs

50 Squat Cleans (135/95)
Teams will run together with a single Wreck Bag, alternating as they see fit. If unable to use a Wreck Bag, carry a similarly weighted object. All athletes must make it inside to the rope before beginning the rope climbs. Athletes should choose a weight on the barbell that they are capable of cycling 12+ repetitions when fresh. It is appropriate to have multiple barbells per team if athletes plan on using different weights.