Workout 7.12.17

Nickname: Free fall small town Saturday night

Cloud 9 CrossFit – CrossFit

Warm-up

2 Rounds C9C

Then 4 100M Runs…each one increasing pace.Rest as needed between rounds

WOD

review KB Swing

Metcon (Time)

27-21-15

KB swing 70/50

200m Run after EVERY round
Stimulus: <10 minutes. Goal is not to game this. Move as hard and fast as possible. Scaled:
Option 1- 50/30

Option 2- 21-15-9 russian swings 35/20

Cashout

Gymnastics shoulder complex

100ft bear crawl (straight arms and legs)

max push-ups

max push-ups on knees

max push-ups on 24″ box

rest 3 mins and repeat

Feature Video

Hear From Cloud 9 Members