Workout 9.6.14

Nickname: Ain’t no Sun Today!

Main – CrossFit

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Warm-up

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

Weightlifting

Snatch Balance (5-5-3-3-1-1)

REALLY focus on form! stay light and don’t get cocky. This isn’t a press and overhead squat! Quickly seek the bottom position and receive the bar!

WOD

Metcon (AMRAP – Rounds and Reps)

30 Min AMRAP

40 Double Unders
20 Box Jumps 24/20
10 Chest to Bar Pullups
5 Rope Climbs

Feature Video

Phil’s Journey For A Better Life