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Rich Froning’s Workout of the Week

September 30, 2021 by
Photo Credit: Athlete’s Eye
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Every Friday, we’re bringing you an exclusive workout challenge programmed by a CrossFit Games athlete or coach that you can take on at home or the gym. You can post your times or scores in the comment section.

Today’s workout of the week is programmed by nine-time Games champion Rich Froning. This workout is one of his favorites and comes straight from the Mayhem Athlete programming.

For time:
40-30-20-10 GHD Sit-Ups
4-3-2-1 Legless rope climbs

Once that’s complete

20 Squat Snatch (185/125)
Time Cap: 20 minutes

*use legs on rope climbs if needed.
*scale the weight to a weight that is challenging but you are able to move.

Some advice from Rich: “Smooth on the GHDS, stay controlled on the legless rope climbs, and attack the squat snatch.”

To inquire about submitting an upcoming workout of the week, shoot us a note.

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