Workout 1.29.17

Nickname: Did you really think there would be no kettlebells this weekend?

Cloud 9 CrossFit – CrossFit

Warm-up

Before class starts row for 5 min at a constant pace. So if you split is 2:20 for example, hold it the whole time

Buy In

Kb snatch skill work

WOD

Metcon (AMRAP – Reps)

Partner workout

6 min for reps

Deadlift 275/195
1 bar. 1 works at a time

5 min rest then…

Metcon (AMRAP – Rounds and Reps)

Partner workout

10 min for rounds and reps

10 alt kb snatches 50/35

20 fairy jumps
Partners alternate movements each new round.

Feature Video

Phil’s Journey For A Better Life