Workout 5.19.14

Nickname: Cowabunga!

Main – CrossFit

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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

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Mobility (No Measure)

Facia and heel cord smash
Calf stretch


The WOD includes 2 measurements a 400m run for time and remaining meters rowed

12 Minute Clock

Run 800M (Only note your 400m time)
30 Thrusters 135/95
…Use remaining time to accumulate meters rowed

Metcon (Time)

400m Run

Metcon (Distance)

Remaining Meters Rowed


Metcon (AMRAP – Reps)

1 Min Max
30 second rest
1 Min Max
Bench Press 135/95
30 second rest
1 Min max calorie Row
In heats if necessary…must have a spotter on the bench!

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