Workout 9.14.14

Nickname: Monday Blues

Main – CrossFit

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Warm-up

3 Rounds

Run 200m
7 Burpees
7 GHD or Abmat Sit-ups

Hang Clean (5-3-3-2-2-2)

WOD

CrossFit Games Open 14.2 (AMRAP – Reps)

0:00 – 3:00
2 Rounds of:
10 Overhead Squats, 95# / 65#
10 Chest-To-Bar Pull-ups

3:00 – 6:00
2 Rounds of:
12 Overhead Squats, 95# / 65#
12 Chest-To-Bar Pull-ups

6:00 – 9:00
2 Rounds of:
14 Overhead Squats, 95# / 65#
14 Chest-To-Bar Pull-ups

The ladder will ascend every 3-minutes until the athlete can not complete the ladder.

Cashout

Metcon (AMRAP – Reps)

4 Mins Max Snatches 95/65

Feature Video

CrossFit Class Workout