Workout 10.19.15

Nickname: American Butts Just Look Nicer in Jeans

Cloud 9 CrossFit – CrossFit

Warm-up

1 Round

Run 400m

30 Squats

30 Banded Good Mornings

20 Pull-ups

Buy In

Hip Mobility- Coach’s choice

WOD

Metcon (AMRAP – Reps)

4 Min AMRAP

Squat Cleans 165/105

Rest 4 Mins…Then at 8:00 run 400m before clock hits 10:00

Then do it all over again!

4 Min AMRAP

Squat Cleans 165/105

Rest 4 Mins…Then at 8:00 run 400m before clock hits 10:00
Score total squat cleans….

To scale the run for more time…shave time off the rest and start running early. RX must be back in before time expires

Cashout

Chest to bar TABATA (AMRAP – Reps)

8 Rounds

20 seconds work

10 seconds rest

*score lowest round

Feature Video

Cloud 9 Teen Camp