Workout 5.22.14

Nickname: Mr. Jones and Me

Main – CrossFit

We’ll start the class exactly on the hour! We have a lot to cover so please be timely! Get you’re warm-up in before class if possible!

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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

Buy In

Push Press (10-10-10-10)

If you fail during the fourth set, you’re doing it right!

WOD

Metcon (4 Rounds for reps)

6 Minute AMRAP
20 Double Unders
20 KB Swings 50/35

1 Min rest…

6 Minute AMRAP
20 Hang Cleans 115/75
20 Overhead Squats

1 Min rest…

6 Minute AMRAP
20 Pull-ups
20 Handstand Pushups

1 Min rest…

6 Minute AMRAP
20 Wall Balls
20 Fairy Jumps

Cashout

GO HOME AND EAT!!

You’re Welcome…

Feature Video

Phil’s Journey For A Better Life