Workout 2.23.15

Nickname: 3…

Cloud 9 CrossFit – CrossFit

Warm-up

2 Rounds as a group. Feel free to do extra mobility before class begins:

16 OH Walking Lunge w/ PVC

14 Tuck Jumps

12 OH Squats with pause at bottom

10 Candlesticks

then Warmup to 70% 1RM Back Squat

Strength

Back Squat

4 reps @ 70%

3 reps @ 80%

2 reps @ 85%

1 rep @ 90%

1 rep @ 95%

1 rep @ 100-101%

Metcon

CrossFit Games Open 11.3 (AMRAP – Rounds and Reps)

5-Minute AMRAP of:
Squat Clean, 165# / 110#
Jerk, 165# / 110#

Cool Down/Recovery

Row 500m

2:00 Hip Flexor Stretch (1:00 each leg)

2:00 Lat Smash

Feature Video

Phil’s Journey For A Better Life