Workout 8.11.17

Nickname: “Final Couplet”

Cloud 9 CrossFit – CrossFit

Warm-up

3 Rounds

10 Ring rows

10 DB thrusters (light weight)

Then 400m jog

Strength

Thruster (5×1)

build to a heavy single or 1RM.

WOD

Review Rope climbs and scaled variations as a class.

Run Heats if needed

Metcon (Time)

For Time

6 Rope climbs

30 Thrusters 95/65
Stimulus: If done right, this WOD will ruin your day. Sub 6:00 is goal.

Scaled:

Option 1- 3 Rope Climbs

Option 2- 6 Pull to Stand, 75/55

*thrusters NEED to be full ROM. If you need to sit on a low box, do so.

Feature Video

CrossFit Class Workout