Workout 11.19.16

Nickname: Hello Darkness My Old Friend

Cloud 9 CrossFit – CrossFit

Warm-up

before class starts…

bear crawl 2 lengths of the gym

Buy In

shoulder mobility

Strength

8 min emom

2 shoulder press from the rack @ 80% 1rm

*last set for max reps

WOD

Metcon (AMRAP – Rounds and Reps)

Partner WOD

10 min for rounds and reps

9 russian kb swings 70/50

6 kb snatches

3 kb s2oh

5 burpees
Partner can start swings during the burpees at the end of a round

Cashout

Accumulate 3 min in a handstand

Feature Video

Cloud 9 Teen Camp