Workout 9.16.14

Nickname: Earn’n and Burn’n

Main – CrossFit

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Warm-up

2 Rounds
5 Inch Worms
Duck Walk length of gym
10 Chest to bar pull-ups
200m run
25 Double Unders

Weightlifting

Overhead Squat (1-1-1-1-1)

WOD

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Cashout

Metcon (Time)

30 Burpee Thrusters 95/65

Feature Video

CrossFit Class Workout