Workout 6.19.15

Nickname: AMRAPICA

Cloud 9 CrossFit – CrossFit

Warm-up

Cloud 9 Crossfit Warmup (No Measure)

Before Class Time Starts:

2 Rounds:

200m run or 250m row

10 OH Squats with PVC pipe

10 AB Mat Situps

10 Iron Crosses

10 Pushups

10 Scorpions

10 Pullups

25 Double Unders

WOD

Metcon (Time)

With a Partner, only one person runs/works at a time while the partner rests. All reps and distances can be split however.

Run 1600m

60 Slamballs 30/20

Run 1200m

60 Slamballs

Run 800m

60 Wallballs

Run 400m

60 Slamballs

Then…200 Sit-ups between the team

Feature Video

Hear From Cloud 9 Members