Workout 7.11.16

Nickname: Hit me like a hurricane

Cloud 9 CrossFit – CrossFit

Mobility

Optional on your own time:

https://www.youtube.com/watch?v=FkUN2_pqw0Q

Warm-up

500m row then

2 rounds

10 burpees

:20 squat hold

10 PVC pass thrus

:15 squat hold

10 inch worms

:10 second squat hold

Buy In

Snatch (2-2-2-2-2-2)

WOD

Metcon (Time)

For Time with a 25:00 time cap:

With a partner

21-19-17-15-13-11-9-7-5-3-1

Calorie Row

Snatch 115/85

Pushups

Every 5 minutes both partners perform 12 burpees.
*One person works at a time

*One person completes all the reps in a movement, then the other partner completes all the reps in the next movement. No helping your partner on any movement!

Feature Video

Cloud 9 Teen Camp