Workout 9.28.14

Nickname: Killing me softly

Main – CrossFit

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Warm-up

(No Measure)

10 PVC Pass thrus
10 Overhead Squats
10 GHD Sit-ups
10 Chest to Bar Pull-ups

(mobilize until class starts)

Buy In

3 Position Clean (1-1-1-1)

Floor, Hang, and High-Hang

WOD

Metcon (AMRAP – Reps)

3 Min AMRAP

Calorie Row

1 Min rest…

3 Min AMRAP

10 Chest to Bar Pull-ups
10 Box Jumps 24/20

1min rest….

3 Min AMRAP

10 Wallballs 20/14
10 Burpees

1 Min rest…

3 Min AMRAP

Calorie Row
Score is total reps!
(1cal=1rep)

Cashout

Fairy Jump TABATA (AMRAP – Reps)

Feature Video

CrossFit Class Workout