Workout 5.21.17

Nickname: Chance Favors the Prepared

Cloud 9 CrossFit – CrossFit

Warm-up

Before class starts, row 250m easy with feet on the pedals but not strapped in

Little talk about the use of rollers and lax balls

Buy In

800m run

right into EMOM at the start of the next min

WOD

15 min EMOM

scaling options to be presented

Min 1: 6 strict hspu

Min 2: 12 strict pull up

Min 3: 18 goblet squats 70/50

start the cashout 3 min after the last min of the EMOM

Cashout

Metcon (AMRAP – Reps)

3 min for reps

hang power cleans 135/95

Feature Video

Hear From Cloud 9 Members