Workout 9.30.15

Nickname: Hellweek WOD 3

Cloud 9 CrossFit – CrossFit

Warm-up

4 Min EMOM

5 Burpees

5 Sit-ups

5 pull-ups

5 squats

Buy In

10 Minutes of mobility…whatever needs it most. Ask a coach!

WOD

Metcon (Time)

Row 100 Calories for time
@ 9:00 immediately start Cashout, done or not. If you don’t finish, just write down how many calories you rowed.

Cashout

Metcon (AMRAP – Reps)

10 Min AMRAP

6 Hang Snatches @75% bodyweight

8 Burpee Box Jumps 30/24

12 V-ups

then…

10 Min AMRAP

12 Calorie Row

10 Burpees over rower

Feature Video

Hear From Cloud 9 Members