Workout 9.12.14

Nickname: 99 Problems…

Main – CrossFit

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Cloud 9 Crossfit Warmup (No Measure)

2 Rounds:
200m run or 250m row
10 OH Squats with PVC pipe
10 AB Mat Situps
10 Iron Crosses
10 Pushups
10 Scorpions
10 Pullups
25 Double Unders

WOD

Metcon (Time)

In Teams of 2 Complete the following for time

50 Box Jumps 30/24
50 Chest to Bar Pull-ups
50 Hand Release Burpees
100 SDHP w/ KB 70/50
100 Wall Balls 20/14
100 Sit-ups
20 Muscle-ups
20 Rope Climbs

Row 5K

RULES:
Both Members can work at the same time! One rower per team. You can start anywhere in the WOD but you can’t move onto another movement until you complete one.

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