Workout 3.3.14

Nickname: Monday Funday.

Main – CrossFit

View Public Whiteboard

Warm-up

3 Rounds:

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

Buy In

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

75-80% 1RM

WOD

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).

Cashout

Chin Up Hold (3 Rounds for time)

Hold a Chin Up position for max time.

Feature Video

Cloud 9 Teen Camp