Workout 9.4.15

Nickname: Friday Sizzler

Cloud 9 CrossFit – CrossFit

Warm-up

2 Rounds

10 PVC Thrusters

10 PVC Pass thru’s

10 Scapular pull-ups

200m jog

Buy In

Metcon (AMRAP – Reps)

Max Knee’s to Elbow hanging from Rope

WOD

Metcon (Time)

3 Rounds For Time

10 Chest to Bar Pull-ups

10 Thrusters 145/100

400m Run

2 Legless Rope Climbs

50 Double Unders

Time Cap 25:00

*Don’t be an RX hero…scale the WOD if you have to! 🙂

Feature Video

Cloud 9 Teen Camp