Workout 4.1.17

Nickname: From ashes to new

Cloud 9 CrossFit – CrossFit

Warm-up

Before class starts complete…

30 sec dead hang on the bar

15 air squats to a med ball

Buy In

Shoulder mobility

Snatch skillwork

WOD

Metcon (AMRAP – Rounds and Reps)

11 min amrap

15 hang power snatches 95/65

30 push ups

Cashout

18 strict pull ups

1 min rest

15 strict pull ups

45 sec rest

12 strict pull ups

30 sec rest

9 strict pull ups

15 sec rest

6 strict pull ups

5 sec rest

3 strict pull ups

Feature Video

Cloud 9 Teen Camp