Workout 4.23.17

Nickname: Fever Reducer

Cloud 9 CrossFit – CrossFit

Warm-up

Complete before class starts:

1 length sampson stretch

10 broad jumps over a panel

10 heel toe (tap) swings on the bar

Buy In

double under skill work

WOD

Metcon (AMRAP – Reps)

20 minute EMOM

Min 1: 200m shuttle run

Min 2: 10 burpees

Min 3: double unders for reps

Min 4: rest
If you have never done a double under before, you will switch the run min and DU min. This a great opportunity.

Cashout

Pull-up Tabata (AMRAP – Reps)

Any form of pull-ups

Feature Video

Hear From Cloud 9 Members