Workout 8.21.16

Nickname: if you mess with the bull…you become the bull

Cloud 9 CrossFit – CrossFit

Mobility

Optional on your own time:

https://www.youtube.com/watch?v=0Ro45mUvQzo

Warm-up

On the board. Complete before class starts

Buy In

Cow complex practice

WOD

Cashout

Metcon (AMRAP – Rounds and Reps)

Partner workout

8 min amrap:

“Cow Complex” 155/105

4 deadlifts

3 hang cleans

2 front squats

1 jerk
You go I go format. Each person must complete a full complex before the switch. 10 reps per round

Metcon (AMRAP – Reps)

10 min amrap

1-10 burpees
You go I go format. Each time you go must do at least 1 but no more than 10. 5 strict pull ups between turns.

Feature Video

Cloud 9 Teen Camp