Workout 5.7.17

Nickname: Hard wired

Cloud 9 CrossFit – CrossFit

Warm-up

Before class starts:

1 length of the gym samson stretch

Buy In

banded hamstring flossing

banded hip flexor

banded front rack

20 tap swings

20 push ups

Benchmark

Nasty Girls (Time)

3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
Scale mu – jumping mu or 3 jumping pull ups + 3 ring dips

Scale clean – 95/65

Accessories

2 lengths kb farmers carry (ea arm) 50/35

2 lengths kb front rack (ea arm)

2 lengths kb waiters walk (ea arm)

Feature Video

Cloud 9 Teen Camp