Workout 11.13.15

Nickname: Before you start your weekend…

Cloud 9 CrossFit – CrossFit

Warm-up

Get all equipment set up and do a few reps of each movement with the class as the coach instructs

WOD

Metcon (6 Rounds for reps)

4 Mins

Turkish Get-ups 50/35

1 minute rest

4 Mins

Rope Climbs

1 minute rest

4 Mins

Calorie Row

1 minute rest

4 Mins

Burpees box Jumps

1 minute rest

4 Mins

Muscle-ups

1 Minute Rest

4 Mins

Wall Walks
Score each round separately

scaled movements:

rope climbs=Knees to Elbows (if ropes are available…perform k2e on the rope)

Muscle Ups=Chest to Bar Pull-ups (if rings are available, perform c2b on rings)

Feature Video

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