Workout 5.22.15

Nickname: FRIDAY HELL DAY

Cloud 9 CrossFit – CrossFit

Warm-up

Cloud 9 Crossfit Warmup (No Measure)

Before Class Time Starts:

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

Skill

Thrusters

-Transfer of power from hips to overhead

-keep the heels planted

-don’t lose midline

Pull-ups

-Kipping

-Butterfly

WOD

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
1) Find a partner and run 2 heats. Count reps for each other

2) Cheer everyone on

3) DON’T PUT WEIGHTS AWAY UNTIL THE LAST PERSON FINISHES!!!

Feature Video

Cloud 9 Teen Camp