Workout 2.14.16

Nickname: Don’t forget the flowers guys

Cloud 9 CrossFit – CrossFit

Warm-up

On your own before class…

3 rds

10 jumping air squats

15 back extensions

Buy In

Banded mobility

WOD

Metcon (AMRAP – Reps)

3 rds:

30 sec max reps deadlifts

30 sec rest

30 sec max reps back squat

30 sec rest

30 sec max reps strict pull up

2 min rest max
There will be weight options availble based on the training effect you are looking for.

Cashout

50 slam balls

No score, no set weight, just get after it!

Feature Video

CrossFit Class Workout