Workout 10.14.14

Nickname: Crash Bandicoot

Cloud 9 CrossFit – CrossFit

View Public Whiteboard

Warm-up

1 RND C9 Warm-up

15 PVC Pass-throughs

10 Band Pull Apart

10 Banded Push-Ups

Strength

Bench Press (5-5-5)

WOD

Metcon (Time)

For Time:

25 Strict Pull-ups

80 Burpees
Each time an athlete comes off the bar during their pull-ups add 5 burpees.

Cool Down/Recovery

250M Row

Mobility Focus – Shoulders

Feature Video

Phil’s Journey For A Better Life