Workout 9.4.14

Nickname: Friday Hero WOD!

Main – CrossFit

View Public Whiteboard

Warm-up

The Baseline (No Measure)

Row 500m
40 Air Squats
30 Ab Mat Situps
20 Pushups
*C- Regular
*P- From the Knees
*F- :45 Plank Hold
10 Pullups
*C- Strict
*P- Negatives
*F- Ring Rows
moberate pace

Weightlifting

Squat Clean Thruster (3-3-3-3)

WOD

Metcon (Time)

5 Rounds For Time
20 Double Unders
10 HSPU
20 Pull-ups
10 Clean and Jerks
20 Burpees
Time Cap…coach’s judgement
C: 135/95
P: singles, HSPU’s with plates or abmats, 115/75
F: singles, Dumbell or barbell shoulder press, ring rows, 95/55

Feature Video

Hear From Cloud 9 Members