12/27/18

Metcon
Spin Cycle
OPEN-PERFORMANCE
AMRAP 18:
3 Rope Climbs
20/14 Calorie Echo Bike
60 Double Unders

FITNESS
3 Rope Climbs
90 SIngle unders

*Stagger by 2-3 minutes if short on bikes or ropes.
If unable to Echo Bike, complete one of the following:
30/21 Calorie Schwinn Bike
(Calorie Row 20/14)

Movement Substitutions
Seated Rope Pulls (2:1 Ratio)
1/2 Rope Climbs (1:1 Ratio)
Pull-ups 15
Ring Rows 15

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