Workout 4.12.14

Nickname: Ball n Chain

Main – CrossFit

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Not for Time:
5 Tire Flips
20 Mountain Climbers
10 one-arm dumbbell snatches (per arm)


Metcon (AMRAP – Rounds and Reps)

Pair Up
20 Minute AMRAP:

Partner 1 performs
30 Doubles-Unders
15 Pull-Ups
400M Run

Partner 2:
Holds a 70#/50# KB in any way shape or form. Just don’t touch the ground……..and no, resting it on your foot is not allowed either.

Once partner 1 returns from the run switch positions.

Feature Video

CrossFit Class Workout