Workout 6.24.14

Nickname: Hot Rods!

Main – CrossFit

View Public Whiteboard

Warm-up

3 sets of:

6 Empty Barbell Good Mornings
Rest 30 seconds
10 Ring Rows
Rest 30 seconds
Side Planks x 30 seconds each side Rest 30 seconds

WOD

Death By Strict Pullups (AMRAP – Rounds and Reps)

EMOTM perform consecutive Strict Pullups (ie- 1 pullup in min 1, 2 pullups in min 2 etc…). Chin must come above the bar every time, pullups do not have to be unbroken. Use a lighter band for less resistance!

Cashout

Metcon (AMRAP – Rounds and Reps)

AMRAP in 10:00:

14 Wall Ball Shots 20/14
200 Meter Medball Run

Feature Video

Hear From Cloud 9 Members