Workout 5.13.14

Nickname: Suns out, Guns out!

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)

3 Minute AMRAP

Rope Climbs


Bad Day (AMRAP – Rounds and Reps)

10 Min AMRAP

30 Double Unders
20 Walking Lunges 95/65
10 Clean and Jerks 95/65


Metcon (No Measure)

400m Tire Flip!

In teams or individual, flip the tire 400m! Two people can flip the same tire at once if needed!

Big fellas can use the big ass tire in the back!

Feature Video

Phil’s Journey For A Better Life