Workout 12.11.16

Nickname: Fake left then attack right

Cloud 9 CrossFit – CrossFit

Warm-up

Before class starts…do 1 length of the gym walking lunge with arm sweep while down in the lunge

Buy In

6 min emom

15 russian kb swings 50/35

10 sec dead hang on the bar

Strength

Metcon (Weight)

Split jerk from the rack

1-1-1-3-3-3-3-3
The first 3 singles are build up sets. Once you start the 5 sets of 3, move as much weight as possible each set. Score is total weight moved.

WOD

Metcon (AMRAP – Reps)

For total reps of all intervals:

Tabata push press 75/55

Tabata sit up

Tabata sumo deadlift high pull

Tabata push up

Feature Video

Cloud 9 Teen Camp