Workout 2.13.15

Nickname: Legends of the Hidden Temple

Cloud 9 CrossFit – CrossFit

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

Buy In

Metcon (AMRAP – Reps)

Rower Bowling 10 min. AMRAP
In pairs you will get as many “strikes” as you can while alternating attempts. A “strike” is a perfect 100m rowed. You will row until you think you’ve hit 100m and place the handle back in the holder until it has completely stopped. If you are still holding the handle when the rower stops it won’t count.

Metcon

Metcon (AMRAP – Rounds and Reps)

24 min. AMRAP

2 Muscle Ups

20 GHD Situps

20 Deficit Hand Release Pushups

20 Deadlifts (185/135)

20 C2B Pullups

20 GHD Back Extensions
This will be done in pairs. Only one partner working at a time and the reps can be split however you’d like.

Feature Video

Phil’s Journey For A Better Life