Workout 10.20.14

Nickname: Beep Beep

Cloud 9 CrossFit – CrossFit

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Warm-up

1 Round C9 Warm-Up

10 Pass-Throughs

10 Arm Circles (Front/Back)

10 Leg Swings (Ea. Leg)

10 Lateral Lunges (Ea. Leg)

10 Outside Mountain Climbers

Buy In

Metcon (No Measure)

5 Minute EMOM 10 Burpees

WOD

Metcon (AMRAP – Rounds and Reps)

18 MIN AMRAP:

12 Ring Dips

1 Rope Climb

30 Squats

1 Tire Flip

Cashout

Plank Hold (Three Attempts for Max Hold)

Feature Video

CrossFit Class Workout