Patrick Vellner’s Workout of the Week

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 Patrick Vellner.

For Time:
4 Rounds For Time:
20 Thrusters (95/65 lbs or 43/30kg)
12 Double DB Step Overs (50/35 lbs or 22/15kg) at 24/20”
4 Rope Climbs (15’)
Time Cap: 18 Minutes

Some advice from Patrick: “Move smooth and don’t be frantic. Do big sets of thrusters then be steady and chip away on the box and rope. Plan to have the gas for a strong push in the last round.”

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