Workout 8.3.14

Nickname: Pound for pound #1

Main – CrossFit

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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
T-spine mobility all together

Weightlifting

15 min EMOM
Hang power snatch + power snatch using 3/4 body weight at most

WOD

Christine (Time)

3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″

Feature Video

CrossFit Class Workout