Workout 3.14.15

Nickname: Because, Bacon

Cloud 9 CrossFit – CrossFit

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

Metcon (Time)

5 Rounds for time:

B – 20 Box Jumps (24/20)

A – 20 Alternating One-Arm KB Swings (35/20)

C – 20 Calorie Row

O – 20 Overhead Walking Lunges (45/25)

N – 20 Narrow Stance Air Squats
The alternating one-arm KB swings are only to eye level, DO NOT try to go overhead with them.

Cashout

Metcon (No Measure)

3 Round of:

15 Abmat Situps

15 Supermans

10 Good Mornings
Complete this at your own pace after you complete the WOD.

Feature Video

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