I resisted the 6pm CrossFit (run 1000M/15 minutes muscle ups or MU progressions/Run 1000m) and did "skill work" instead. Ran the big loop Mile with Andrea, rested a bit then practiced rope climbs. Did a couple of partial climbs to practice the foot work, then did 3x 15' climb and then 1 time to the 20' mark.
CrossPit (after 800m run and 15 burpees to warm up, and kicking skills)
3 rounds
1 hill sprint (I picked the wrong skill work)
15 ball slams (12# for most of them then switch to 20#, should have used 20#)
30 round kicks (6x5, 6x5, 3x10) - not really happy with the power but speed was ok.
11:00
This was pack and the womens weight was 12#. Jason had me switch to 20# but I was mostly done by then.
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