workout of the day

Friday 160115

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5 rounds for time of:
25 GHD sit-ups
25 back extensions
15-foot legless rope climb, 5 ascents

Each rope climb should begin and end seated on the floor. Post time to comments.

"Cueing the Dip in the Push Jerk" from the CrossFit Level 1 Trainer Course - [video]

Registration for the 2016 Reebok CrossFit Games Open is now live!

Patti Tryal at Roanoke Valley CrossFit.