• Justin Ellis

PFL Weekly Challenge #28 – Rope Burn

PFL Weekly Challenge #28

Rope Burn – 250 meter Row 40 Goblet Squats 4 rope climbs – 250 meter row 30 Goblet Squats 3 rope climbs – 250 meter row 20 goblet squats 2 rope climbs – 250 meter row 10 goblet squats 1 rope climb

Top 3 Over-Reactions

  1. Grip it, rip it, but don’t drip it! -Got to go on this one but mostly the grip will be taxed. Of course if you lose that the rope will suffer tremendously! Do what you have to too save that grip for the finale.

  2. Kick it don’t stick it!- This goes back to number one, but your footwork needs to be efficient on the rope climbs.

  3. Row row row, tug tug tug, your boat! The row here is an absolute sprint, should be shooting under a minute each row.

Great rope climb challenge here and should be a goal to finish under 10 minutes. Rx weight would be 53/35 on the KB but here is a great scaled version.

Scaled- 200/150m row or 100m run, 50 air squats, 5 strict pull-ups (use bands if needed). Of course this would descend as well.

Good luck and let us know how you did and what you did! Let’s be legends!



#crossfitworkout #crossfit #weeklychallenge #fitness #competition #crossfitwod #wod #workout #complegend

12 views0 comments

Recent Posts

See All