Workout 2.12.15

Nickname: Freaky Friday Fun!

Cloud 9 CrossFit – CrossFit

Warm-up

Cloud 9 Crossfit Warmup (No Measure)

2 Rounds:

200m run or 250m row

10 OH Squats with PVC pipe

10 AB Mat Situps

10 Iron Crosses

10 Pushups

10 Scorpions

10 Pullups

25 Double Unders

Strength

Front Squat (2-2-2-2-2-2)

Use 75-80% 1RM.

Rest only the amount it takes you to load the bar.

Metcon

Metcon (AMRAP – Reps)

3 x :45 AMRAPs:

Ground to Overhead use 65% 1RM Power Clean.

rest :45

Record highest reps.

Metcon

Metcon (AMRAP – Reps)

EMOM for 10:00:

Odd Minutes: 15 Wall Balls 20/14

Even Minutes: AMRAP Strict Pullups

Record highest Pullups.

Feature Video

Phil’s Journey For A Better Life