Workout 9.1.14

Nickname: Bur Pee Yo Pants

Main – CrossFit

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Warm-up

2 Rounds
Skip 200m
Bear Crawl length of gym
Crab Walk length of gym
10 PVC pass thru’s

Weightlifting

Clean and Jerk (5-5-5-5)

start around 40-50% lightly increase weight. Touch and Go sets!

WOD

Metcon (Time)

100 Burpees For time
Every two minutes, complete 10 thrusters

C:95/65
P:75/55
F:65/45

Cashout

Metcon (AMRAP – Reps)

Tabata Box Jumps
C: 30/24
P:24/20
F: 20/anything smaller than 20″

Feature Video

Cloud 9 Teen Camp