Workout 4.9.14

Nickname: Chin up, push through

Main – CrossFit

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Mobility

10 Lunges with Twist

2:00 Shoulder Internal Rotation w/ Superfriend

WOD

Metcon (Time)

300 Push-ups
300 Sit-ups
100 Pull-ups
Partition however you’d like just so long as all of the reps are completed.

Cashout

1000m Row (Time)

Max Effort 1000m Row
If time permits, knock this gem out!

Feature Video

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