Workout 8.6.16

Nickname: Speed demon

Cloud 9 CrossFit – CrossFit

Mobility

Optional on your own time:

https://www.youtube.com/watch?v=SXEfTDnkAcc

Warm-up

On the board. To be completed before class

Buy In

5 min emom

1 jumping jack

1 hrpu

1 superman

1 sit up 1 tuck jump

2/3/4/5

WOD

Metcon (Time)

Partner wod for time:

2k row

3200m run

200ft burpee broad jumps

Cashout

20 tire flips

Feature Video

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