Workout 12.14.16

Nickname: Hans is a two faced SOB!!

Cloud 9 CrossFit – CrossFit

Buy In

10 rounds

3 burpees

5 sit-ups

Then…

Hip mobility

WOD

Metcon (AMRAP – Rounds and Reps)

16 min AMRAP

10 Wallballs 20/14

15 pull-ups

20 sit-ups

Cashout

300yard shuttle sprint (Time)

6 50yard sprints at max effort

Feature Video

Cloud 9 Teen Camp