Workout 3.28.15

Nickname: Buddy System Saturday

Cloud 9 CrossFit – CrossFit

Warm-up

Cloud 9 Crossfit Warmup (No Measure)

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

Metcon

Metcon (Time)

3 Rounds for time:

400m run

50 Wallballs (20/14)

40 KB Swings (70/50)

30 Burpee Box Jumps (30/24)

20 Strict Ring Dips

10 Strict Pullups
Complete in teams of 2 or 3. Reps can be split up in any way that you want, but you must run in pairs. When running both team members must exit and enter the gym at the same time, never leave a teammate behind…buddy system.

Feature Video

Cloud 9 Teen Camp