Workout 2.6.16

Nickname: Give the people what they want

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

Primal moving warm up led by me

Strength

Back Squat (Heavy set of 3)

WOD

Metcon (AMRAP – Reps)

9 min cap:

50 hand release burpees over the bar (facing bar)

Deadlifts for reps 225/155
Score is total deadlifts completed

Cashout

10 lengths of the gym farmers carry pinching a plate in each hand

Feature Video

Cloud 9 Teen Camp