SHRED CrossFit WOD 9.1.21

5 rounds for time of:

Run, 400 m

1 Legless Rope Climb, 15 ft

3 Rope Climbs, 15 ft

Intended Stimulus:
✔ Finish the workout between 13:00-20:00.
✔ Spend no more than 2:00 on any of the 400 m runs.
✔ Spend no more than 1:30 performing the rope climbs in each round.

Movement Scaling Options:
• Rope Climb | Ring Row, Strict Pull-up, 1:00 Ring Row Climb
• 
Run | Distance, Bike (1000/800 m)

4 rounds for quality of:

5 GHD Sit-ups

GHD Sit-up Hold, 20 secs