Workout 11.7.15

Nickname: Head rush

Cloud 9 CrossFit – CrossFit

Warm-up

Drawing in maneuver

Two point holds

Kick up to hs

Hs walk off wall

Buy In

Metcon (AMRAP – Reps)

3 min AMRAP:

Handstand walk lengths of the gym
Rx: handstand walks

Scaled: 2 wheelbarrows, 3 bear crawls

WOD

Metcon (Time)

EMOM until finished:

5 burpees

Snatches for reps 75/55
Workout is finished when 100 reps are reached

Cashout

For those proficient in burpees and snatches who get done fast…congratulations! Now do 30 GHD sit ups and 30 GHD extensions and then support your peers to finish their workout.

Feature Video

CrossFit Class Workout