Workout 6.10.16

Nickname: It’s Friday, Y’all! WOD

Cloud 9 CrossFit – CrossFit

Mobility

Optional on your own time:

https://www.youtube.com/watch?v=mcSEdJGzNJg

Warm-up

2 Rounds

200m Run

10 wallballs

10 Burpees

10 iron crosses

10 scorpions

30 second squat hold

Buy In

Newbie WOD (Time)

21-15-9

Wall Balls

Burpees
at 10:00 start WOD immediately! The faster you get done, the more rest you’ll have!

WOD

Metcon (Time)

Run 800m

Rest 2:00

Run 600m

Rest 2:00

Run 400m

Rest 2:00

Run 600m

Rest 2:00

Run 800m

*score includes the rest time

Cashout

Have an awesome weekend!

Feature Video

Phil’s Journey For A Better Life