Workout 1.11.15

Nickname: Live to die another day

Cloud 9 CrossFit – CrossFit

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Baseline (Time)

500m Row

40 Air Squats

30 Ab Mat Situps

20 Pushups

10 Strict Pullups

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!
Rest for 5 min after finishing and then…

Metcon (AMRAP – Rounds and Reps)

EMOM for rounds and reps:

5 clapping push ups

10 kettlebell swings 50/35

You must add 1 clapping push up every new minute until you miss a minute

Cashout

Do your favorite banded mobility. I will make a recommendation for today.

Feature Video

Phil’s Journey For A Better Life