Workout 6.3.14

Nickname: Conquer the Mountain.

Main – CrossFit

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Warm-up

(No Measure)

500m Row > Begin at a moderate pace, every 100m increase intensity.
10 PVC Pass Thrus
10 OH squats with 3 sec pause at bottom
10 GHD Situps

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Max Height Box Jump (Distance)

Max Height Box Jump

WOD

Metcon (Time)

4 Rounds for Time:

15 OH Squats, 115/75
15 Ring Dips

Cashout

Plank Hold- 3 Rounds (3 Rounds for time)

Hold a plank position for time(s). Rest 1:00 between rounds.

Feature Video

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