Workout 9.15.14

Nickname: Austin 3:16…Bottom Line

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

WOD

Pheezy (Time)

3 Rounds for time of:
5 Front Squats, 165#
18 Pull-ups
5 Deadlifts, 225#
18 Toes-To-Bar
5 Push Jerks, 165#
18 Hand Release Push-ups
First come, first serve on barbells! we may need to share.

Immediately start cashout after the 3 rounds

Cashout

100 Burpees (Time)

100 Burpees For Time

Feature Video

Cloud 9 Teen Camp