Workout 7.5.14

Nickname: Milk was a bad choice

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

Metcon

Metcon (Time)

The 50’s:
50 Cal Row
50 Box Jumps (24″/20″)
50 Deadlifts (185/135)
50 Wallballs (20/14)
50 Ring Dips
50 Wallballs (20/14)
50 Deadlifts (185/135)
50 Box Jumps (24″/20″)
50 Cal Row
This can be done as a partner WOD. Split the reps up however you’d like and only one person can work at a time.

Feature Video

Cloud 9 Teen Camp