Workout 5.12.15

Nickname: Chicken Alfredo

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

Muscle-ups (Max reps)

WOD

Metcon (Time)

20 Min AMRAP

20 deadlifts 95/65

20 hang cleans

20 Sit-ups

Run 200m

Feature Video

Cloud 9 Teen Camp