Workout 6.5.15

Nickname: Friday Meltdown

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

Buy In

Clean and Jerk (5-4-3-3)

Touch and go reps…

Establish a heavy set of 3

WOD

Metcon (Time)

4 Rounds for time

400m Run

20 Front Rack Lunges 115/75
if you drop the barbell on the lunges…5 Burpee over the bar penalty

Feature Video

Phil’s Journey For A Better Life