Workout 4.9.14

Nickname: Chin up, push through

Main – CrossFit

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10 Lunges with Twist

2:00 Shoulder Internal Rotation w/ Superfriend


Metcon (Time)

300 Push-ups
300 Sit-ups
100 Pull-ups
Partition however you’d like just so long as all of the reps are completed.


1000m Row (Time)

Max Effort 1000m Row
If time permits, knock this gem out!

Feature Video

CrossFit Class Workout