Workout 4.23.14

Nickname: Pick Up Throw Down

Main – CrossFit

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Deadlift (5-3-3-1-1-1)


Shoulder press is strict with no use of dip or jerking motion. Weight starts on the ground.

Metcon (AMRAP – Rounds and Reps)

8 Minute AMRAP:

200 M Run
5 Shoulder Press @ 75% 1RM
12 GHD Sit-ups


Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#

Feature Video

Phil’s Journey For A Better Life