Workout 3.18.14

Nickname: The Mamma Jamma

Main – CrossFit

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Warm-up

Warm-up (No Measure)

2 Round

Skip 200m
10 Burpees
15 Overhead Squats

Buy In

Clean and Jerk (5-5-5-5)

WOD

Metcon (Time)

10 Minute AMRAP

3 Muscle-ups-
Scaled 3 Ring Rows, 3 Ring Dips= 1 Muscle Up
3 Rope Climbs-
Scaled 3 Ground to Stand= 1 Rope Climb
3 Bear Complex 135/95

Cashout

1-Mile Run (Time)

Max Effort 1-Mile Run

Feature Video

CrossFit Class Workout