Workout 9.2.14

Nickname: EH! You Don’t Say That!

Main – CrossFit

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Warm-up

Cloud 9 Crossfit Warmup (No Measure)

2 Rounds:
200m run or 250m row
10 OH Squats with PVC pipe
10 AB Mat Situps
10 Iron Crosses
10 Pushups
10 Scorpions
10 Pullups
25 Double Unders

Mobility

Hip Openers, 2min Wall sits
Shoulder Mobility

WOD

Frantasy Land (Time)

For time:
21-15-9 reps of:
95-lb. thrusters
Pull-ups
15-12-9 reps of:
115-lb. thrusters
Chest-to-bar pull-ups
12-9-6 reps of:
135-lb. thrusters
Bar muscle-ups
If you have hand protection, wear it! Time Cap may be necessary to fit the Cashout in

Cashout

Metcon (Time)

400m Backward Run
Be careful by the ramp! Do the 400m loop!

Feature Video

Phil’s Journey For A Better Life