01232017- 4 minute Intervals

Junkyard Dog Warm Up fun #crossfit #cf414

A photo posted by CrossFit 414 (@cf414) on


5 rounds of:

Deadlift x 8,6,4,2,2

Broad Jump x 5 reps

Ring Support Hold x 10/10 seconds

Workout of the Day:

At 0:00 on the clock:

30 Deadlifts (225/135 lbs)

Max Handstand Push Ups until 4:00

At 5:00 on the clock:

50 Kettlebell Snatch

Max Ring Dips until 9:00

At 10:00 on the clock:

75 Kettlebell Swings

Max Push Ups until 14:00



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