Workout 8.22.15

Nickname: Chocolate Milk

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

Metcon (AMRAP – Reps)

Vince Vaughn & Owen Wilson

7:00 Ascending Ladder

1,1,2,2,3,3,4,4,5,5,ect….

– Squat Clean & Jerks #155/#105

Teams will have two barbells and can divide up the weight in any way they choose. All male teams bars must add up to #310, all female teams bars must add up to #210, and male/female teams bars must add up to #260.

WOD

Metcon (AMRAP – Reps)

Honey Bunches of Oats

Partner Workout

Reps split however you want

Burpees done together

12 Min. AMRAP

10 SDHP 115#/85#

10 Burpees over bar

10 0verhead Walking Lunges

Feature Video

CrossFit Class Workout