Workout 2.9.16

Nickname: Don’t stop believing

Cloud 9 CrossFit – CrossFit


30 Double Unders

20 Air Squats

15 Calorie Row

10 Clapping Push-ups

5 banded good mornings

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Review complex


Metcon (Weight)

Every 3 Mins for 5 Rounds (15 Mins)

Perform the following complex

1 Squat Clean

1 Hang Squat Clean

1 Front Squat

1 Split Jerk

*add weight between rounds


The Rich Regan (AMRAP – Reps)

8 Minute EMOM

Odd Minutes: Bench Press 135/95

Even Minutes: Plank Hold

Feature Video

Phil’s Journey For A Better Life