Workout 8.22.14

Nickname: GET BIG

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

WOD

Teams of 2:

Portion A: Each team has 6:00 to find their combined heaviest Ground to Overhead (ie Snatch /Clean + Jerk).

Score is the total of both teammates lifts.

Portion B: At 6:00, each team begins Ralph for time.
-Team can split the reps however they wish.
-Must run 600m together.

Portion C: As soon as you finish, rest 3:00 and then Max Unbroken Pullups per each teammate for a combined score. You may use bands if needed.

Ground to Overhead

Snatch or Clean + Jerk

Ralph (Time)

4 Rounds for time of:
8 Deadlifts, 250#
16 Burpees
3 Rope Climbs, 15′
600m Run
C: 250/165
P: 225/145
F: 205/125

Scale rope climbs as needed.

Metcon (AMRAP – Reps)

Max Pullups.

Feature Video

Phil’s Journey For A Better Life