Workout 10.10.15

Nickname: After the sun rises…

Cloud 9 CrossFit – CrossFit

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Burgener-like warm up as a class

Weightlifting

Work with someone if possible

Hang Power Snatch (3-3-3-3-3)

WOD

With a partner. You go for 1 min, they go for 1 min for six rounds each. Individual score is total box jumps.

Metcon (AMRAP – Reps)

OTM every other min for 6 rounds:

10 kb snatches, 5 right/5 left 50/35

Max box jumps 24/20
Individual score is total box jumps at the end of 6 rounds

Cashout

“Knock knock”

“Who’s there?”

“Your muscle up”

“Your muscle up who?”

“Exactly”

…do 30 strict ring dips

Feature Video

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