Workout 5.13.15

Nickname: Hot Dog Jonny’s

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)

For Time:

10 Rope Climbs
If you can not climb rope 10 times, 60 Knees to elbow for time

WOD

Metcon (AMRAP – Reps)

3 Rounds

-Max Reps Front Squat (load bar at body weight)

-20 wall walks

-20 Burpees

Rest between rounds…

Time Cap 35:00
If you need to scale the weight, do so using a 12RM on the chart!

Feature Video

Phil’s Journey For A Better Life