Workout 11.15.16

Nickname: Austin 3:16

Cloud 9 CrossFit – CrossFit

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Mobility

Calf smash/stretch

WOD

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

Cashout

Metcon (AMRAP – Reps)

Max Reps

RX: Muscle-ups

Scaled: C2B, Pull-ups,

Feature Video

Cloud 9 Teen Camp