Workout 8.9.14

Nickname: Get it while it’s hot!

Main – CrossFit

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Warm-up

Cloud 9 Crossfit Warmup (No Measure)

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

Strength

Take 15 Mins to establish a heavy 1 rep Snatch or Clean and Jerk.

Enter your lift with rep and weight:
Extra Performance> Weightlifting> Choose Snatch or Clean and Jerk

WOD

Metcon (Time)

For time:

21-15-9-9-15-21 reps:

Goblet Squats w KB
C: 70/50 lbs
P: 50/35
F: 35/20
Burpees

Feature Video

CrossFit Class Workout