Thursday – 140904

Nikki Cox - Tire Flip using biceps

Nikki Cox

On this week’s 314 Podcast, Neil, Rob and I discuss the pros and cons of bicep curls in CrossFit. I think Rob might be right: there may be a hefty amount of bicep activity in a tire flip. (Yowza.)

You can listen to the Podcast HERE.

Cast your vote below.


5 Minute Spealler Warmup
Shuttle Run
1 Round CF Warmup
Shuttle Run
Double Under/Row/Mobility


1,000m Row
800m Run

*Rest as needed between efforts
**Scale to Sub-4min Effort


“Almost to the End”

12min AMRAP

200m Run
15 Box Jump (24/20)
15 Hollow Rock

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