Workout 5.20.14

Nickname: Spicy!

Main – CrossFit

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Cloud 9 Crossfit Warmup (No Measure)

2 Rounds:
200m run or 250m row
10 OH Squats with PVC pipe
10 AB Mat Situps
10 Iron Crosses
10 Pushups
10 Scorpions
10 Pullups
25 Double Unders

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Metcon (AMRAP – Reps)

Max Pull-ups then immediately
Max Ring Dips
Today is a day to push for RX movement standards OR scale less than usual! 1 RX pull-up is better than a bunch of banded ones! GO FOR IT!


Try and hold the bottom position for a moment before standing! This is not a press/overhead squat! Push your body DOWN!

Snatch Balance (3-3-3-3)


Metcon (AMRAP – Reps)

10 Minute AMRAP

1 Calorie Row
1 Over the Rower Burpee
2 Calorie Row
2 Over the Rower Burpees

Feature Video

CrossFit Class Workout