Workout 7.22.15

Nickname: Quick Chek vs. WaWa

Cloud 9 CrossFit – CrossFit

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Skill

Kipping

Kipping Pull-ups

Butterfly Pull-ups

15 Mins

WOD

Metcon (Time)

Row 40 Cals
at 4:00 start next Metcon

Metcon (AMRAP – Rounds and Reps)

8 Min AMRAP

6 Pull-ups

4 Chest to bar Pull-ups

2 Bar Muscle-ups

20 Cal Row
at 16:00 continue next metcon

Metcon (Time)

For Time

30 Hand Release Burpees over Plate 10#
Must clear the plate on jump over…if you touch it, god kills a puppy

Feature Video

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