Workout 11.20.16

Nickname: Darkness falls

Cloud 9 CrossFit – CrossFit

Warm-up

Before class starts crab walk 1 length of the gym

Buy In

Ring dip tutorial

Strength

Choose 1 depending on the stimulus you are looking for. You have 10 minutes

Weighted Ring Dips (3 rep max)

Weighted Ring Dips (Max reps)

WOD

Metcon (AMRAP – Rounds and Reps)

12 min amrap

3 front squats 155/105

6 toes to bar

9 push ups

Feature Video

Phil’s Journey For A Better Life