Workout 7.9.16

Nickname: i want you to hit me as hard as you can

Cloud 9 CrossFit – CrossFit

Mobility

Optional on your own time:

https://www.youtube.com/watch?v=lhYWh7zLipA

Warm-up

practicing the movements for each element for the benchmark

Benchmark

no longer than a 2 min rest between elements

Gymnastic Total (AMRAP – Reps)

2 min for reps

tier 3 – muscle ups

tier 2 – chest to bar pull ups

tier 1 – ring rows

2 min for reps

tier 3 – alternating pistols

tier 2 – fairy jumps

tier 1 – air squats

2 min for reps

tier 3 – handstand push ups

tier 2 – hand release push ups

tier 1 – knee push ups

2 min for reps

tier 3 – toes to bar

tier 2 – knees to elbows

tier 1 – knee raises

Cashout

Metcon (AMRAP – Rounds and Reps)

6 min AMRAP

3 kb cleans 50/35

3 kb strict press

3 kb front squats

switch arms and conintue
each arm is a round

Feature Video

Hear From Cloud 9 Members