Workout 7.17.16

Nickname: Camouflage: America’s away colors

Cloud 9 CrossFit – CrossFit

Mobility

Optional on your own time:

https://www.youtube.com/watch?v=jnluO-X8WIM

Warm-up

Jefferson curls and Romanian deadlifts with a kb

Buy In

Goblet squat tabata (AMRAP – Reps)

Goblet squats with 50/35 kb in tabata format

WOD

Metcon (Time)

Partner workout

For time:

21-15-9

Deadlifts 255/175

Kb halos 50/35

Synchro bar facing burpees
1 person works at a time. You DO NOT split the reps for deadlifts and swings. You each do the reps but can break it up however.

Cashout

Prying position tabata with a light kb

Feature Video

CrossFit Class Workout