Workout 11.3.15

Nickname: chitty chitty bang bang

Cloud 9 CrossFit – CrossFit

Warm-up

10 Overhead squats

10 Front rack lunges

30 Second Samson Stretch Each side

10 Pull-ups

Buy In

Fairy Jump TABATA (AMRAP – Reps)

WOD

Pick a weight and stick with it.

Not for time…

Not recording weight…

4 Rounds

PauseFront squat hold for 15 seconds (light load)

Then row 500m at moderate pace

Cashout

Metcon (Time)

3 Rounds for time

30 Pull-ups

20 HSPU’s

Feature Video

Phil’s Journey For A Better Life