Workout 9.11.14

Nickname: Wallballs and Box Jumps

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

Buy In

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

WOD

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

15 Wall Ball 20/14
10 Burpee Box Jump 24/20
if you rest at any time in the middle of a wallball set (ex: resting after 12 wall balls) you must run 200m 🙂

Cashout

1-Mile Run (Time)

Max Effort 1-Mile Run

Feature Video

CrossFit Class Workout