Workout 4.1.14

Nickname: Magic Man and El Diablo (fighting chicken)

Main – CrossFit

View Public Whiteboard

Warm-up (No Measure)

2 Rounds

15 Burpees
15 Sumo Deadlift High Pulls (Bar)
15 Air squats

WOD

Metcon (Calories)

30 Min Row for Calories

@ 5 Mins: 10 over the rower burpees
@ 10 Mins: 15 burpees
@ 15 Mins: 20 burpees
@ 20 Mins: 25 burpees
@ 25 Mins: 30 burpees

Cashout

Metcon (AMRAP – Reps)

AMRAP
2 Mins
(2 for 1 wallballs)

1:00 rest

2 Mins
GHD Sit-ups

Feature Video

Cloud 9 Teen Camp