Workout 5.3.16

Nickname: EVEN FASTER!!!

Cloud 9 CrossFit – CrossFit

Warm-up

300m row 80% pace

then 2 rounds

1 length straight leg kicks

1 length bear crawl

1 length paraformis stretch

1 length high knees (quick and short steps)

10 russian baby makers

Buy In

Baseline (Time)

500m Row

40 Air Squats

30 Ab Mat Situps

20 Pushups

10 Strict Pullups
They do not have to be strict pull-ups…any will do! Go HARD, FAST, and as if your life depended on it. PR the shit out of this one!

WOD

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP

50 Double Unders

10 Back Squats 135/95
Bar starts on the ground

Cashout

Metcon (AMRAP – Reps)

Hang Clean TABATA 135/95

Feature Video

CrossFit Class Workout