Friday, April 12th, 2024 WOD

KSCF Notes

• Get our 2024 CrossFit Open Tee today!!

• Keep your diet in check and give yourself more free time. Get your Nutre Meals Here. Be sure to use the code KSCFam at checkout for 40% off your first order

• Track your health and recovery with our KSCF WHOOP team here

• Shoe Donations. Bring in your used shoes to drop-off outside our box.

• Follow our FB group or our handle @kendallsquarecf

Skill

Rope Climbs

Strength

I) Strict Pull-ups

• 5-5-3-3

II) Ab Wheel Rollouts: 3 sets of 5-10

WOD

"Drip Drip Drip"

AMRAP 12 mins

2 Rope Climbs

5 Hang DB Snatch/Arm

4 DB Box Step-Overs (24/20)

Cal Ski or Bike (alternate, 6/4 ski, 8/6 bike)

L3: 50/35

L2: 45/30

L1: 40/25