Workout 2.17.16

Nickname: Here comes the pain train WHoo whoo!

Cloud 9 CrossFit – CrossFit

Warm-up

walk through

25 Du’s

200m run

15 pull-ups

10 deadlifts

5 bear complex

5 wall walks

10 hand release burpees

WOD

Metcon (Time)

2 Rounds

50 Double Unders

400m run

30 Pull-ups

20 Deadlifts 155/105

10 Bear Complex 155/105

Then…

10-9-8-7-6-5-4-3-2-1

Ground to overhead 155/105

Hand Release Burpees over bar
Coach will time cap as necessary

Because of snow piles, the 400m run will be directly to the EXIT sign by 22 and back.

Feature Video

CrossFit Class Workout