Workout 8.30.14

Nickname: Summer Sendoff

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

Jared (Time)

4 Rounds for time of:
800m Run
40 Pull-ups
70 Push-ups
Working in pairs complete the Hero WOD “Jared”. Each pair must run the 800m together. The pull-ups and push-ups can be split up however you’d like, but only athlete can work at a time. Every time you switch athletes during the pull-ups and push-ups the athlete previously working must complete 5 GHD sit-ups (abmat for scaled).

Feature Video

CrossFit Class Workout