Workout 7.29.16

Nickname: Fly high, little bird.

Cloud 9 CrossFit – CrossFit

Warm-up

2 Rounds

200m run

10 ohs

10 situps

10 iron crosses

10 scorpions

10 push-ups

10 pull-ups

30 seconds double unders

Buy In

Heel Cord and Calf Mobility

WOD

Metcon (Weight)

Every 2 Mins for 10 rounds (20 Mins)

Squat snatch

Hang snatch

2 Overhead squat

Cashout

Metcon (Time)

2 Rounds

30 Snatches 75/55

30 Wallballs

Feature Video

CrossFit Class Workout