Workout 3.3.14

Nickname: Monday Funday.

Main – CrossFit

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3 Rounds:

Walking lunges across the gym
15 air squats- to depth!
10 Tuck Jumps

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Back Squat (3-3-3-3-3-3)

75-80% 1RM


Metcon (3 Rounds for reps)

AMRAP EMOTM for 15 Minutes:

Minute 1- Wall Balls, 20/14
Minute 2- Box Jumps, 24/20
Minute 3- KB Swings, 50/35

Cycle through these movements for 15 minutes (5 cycles).

Score all reps for each movement (ie all reps for Wall Balls, all Box Jumps and all KB Swings).


Chin Up Hold (3 Rounds for time)

Hold a Chin Up position for max time.

Feature Video

Cloud 9 Teen Camp