Workout 6.12.15

Nickname: Holy Santa….

Cloud 9 CrossFit – CrossFit

Warm-up

Cloud 9 Crossfit Warmup (No Measure)

Before Class Time Starts:

2 Rounds:

200m run or 250m row

10 OH Squats with PVC pipe

10 AB Mat Situps

10 Iron Crosses

10 Pushups

10 Scorpions

10 Pullups

25 Double Unders

Buy In

Metcon (Time)

Row 800m For Time
When clock hits 6 mins start the thrusters/run

WOD

Metcon (Time)

30 Thrusters 135/95

800m Run

Cashout

Metcon (Time)

Immediately after WOD

For Time

30 Pull-ups

15 Burpee Thrusters 135/95

20 Pull-ups

10 Burpee Thrusters 135/95

10 Pull-ups

5 Burpee Thrusters

Feature Video

Hear From Cloud 9 Members