Workout 3.6.14

Nickname: Kells Bells.

Main – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

10 Dumbbell Shoulder Press- moderate weight
:30 Deep Air Squat Hold
20 Mountain Climbers

Skill

10 Minutes on Kipping Pullups.

WOD

Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#
4 Rounds:

Instead of a run, do a 400m Row.
Rest 3:00 between rounds- (Subtract 9:00 from your finish time.)

Feature Video

Phil’s Journey For A Better Life