Workout 7.1.16

Nickname: I come from the land down under

Cloud 9 CrossFit – CrossFit

Mobility

Optional on your own time:

https://www.youtube.com/watch?v=NVVUa8aETgY

Warm-up

2 rounds

200m run

10 ohs

10 situps

10 iron crosses

10 scorpions

10 push-ups

10 pullups

25 double unders

Buy In

Metcon (Weight)

Every 2 minutes for 10 minutes

5 deadlifts

2 hang cleans

3 front squats

*add weight between rounds

WOD

Metcon (Time)

3 rounds for time

15 ttb

20 deadlifts (255/165)

30 box jumps 24/20

Cashout

Metcon (No Measure)

Bring sally up…

Push-ups

Feature Video

CrossFit Class Workout