Now where can we fit one of these in the gym?

A bit of a twist on the “Killer Kage” workout at the 2011 CrossFit Games. But sadly we don’t have the Kage yet so wear your long sox and prepare for some rope climbs instead.

As a team each team member completes for time:
20 Shoulder to overhead 50/35kg
20 Box jump (24″/20″)
2 Rope climbs
50 Double-unders
Row 500 meters
Then,
Row 500 meters
50 Double-unders
2 Rope climbs
20 Box jump (24″/20″)
20 Shoulder to overhead

All 4 members will work their way through the exercises at the same time, but must start one at a time and may not move on to the next exercise until the member ahead of them has finished it. The entire team must complete moving through the first series of exercises before the first member can begin working through the second series.

Skills Session at 10am is gymnastics. We will be working on pull ups and other skills.