Workout 6.23.15

Nickname: Big Mutha Thruster

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

Buy In

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#
10 min time cap

WOD

Metcon (Time)

Under a 12 Min Clock..

200 Double Unders for Time

Then…

5 Burpees

5 KB Swings 70/50

10 Burpees

10 KB Swings

15

15

20

20

….
time cap to fit in cashout

Cashout

Push-Up Tabata (AMRAP – Reps)

Feature Video

Phil’s Journey For A Better Life