Workout 7.13.14

Nickname: The illusion of choice

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
We will go through one round together to fix some techniques faults.


Choose one of the lifts below and take 15 minutes to complete the rep scheme. Log it in extra performance.

Shoulder press
Bench press
Front squat
Back squat
Overhead squat


Angie (Time)

For Time:
100 pullups
100 pushups
100 situps
100 air squats
Must finish all the reps before moving on. Lower reps if you are feeling tired or staying for gymnastics

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