Workout 12.7.16

Nickname: Happy Birthday Lani! Miss You!

Cloud 9 CrossFit – CrossFit

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Junk yard dog

Burgener Warm-up

WOD

Metcon (Weight)

Every 2 mins for 6 rounds

2 Snatch Deadlifts

2 Hang Squat Snatches

2 Overhead squats
Add weight between rounds

Cashout

Metcon (Time)

For Time

20 Front squats 205

30 Box Jumps 30/24

40 KB swings 70/50

50 wallballs 20/14
Fact: Lani Rick had a 4.1 second 40 yard time and more tackles than Ray Lewis during her football career.

Feature Video

Phil’s Journey For A Better Life