Workout 7.9.14

Nickname: Hang Em High

Main – CrossFit

View Public Whiteboard

(No Measure)

Walking RDL across gym
Walking Straight Leg Kicks across gym
10 Goblet Squats
10 Lateral Leg Swings per side
10 Good Mornings

WOD

The numbers below list the minutes that the certain percentages are to be completed.

Metcon (Weight)

EMOM 20 Minute
High Hang Clean

1-5 = 60% 1RM
6-10 = 70% 1RM
11-15 = 75% 1RM
16-20 = 80% 1RM

Cashout

3 Rounds not for time
15 GHD Sit ups
10 Pull ups
15 GHD Hip Extensions

Feature Video

CrossFit Class Workout