Workout 3.20.14

Nickname: Smoking Gun…or Muscles!

Main – CrossFit

View Public Whiteboard

Warm-up

15 Burpees
30 Double Unders
10 Burpees
30 Double Unders
5 Burpees
30 Double Unders

Buy In

Front Squat (3 Sets Till Failure)

Try to get 10-15 Reps (around 50% 1 RM)…then continually add weight

WOD

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP

30 Pull-ups
30 KB Swings 70/50

Cashout

Metcon (AMRAP – Reps)

7 Min AMRAP

Wall Walks
Start in a Push-up position and end with chest against the wall!

Feature Video

Phil’s Journey For A Better Life