Workout 11.10.15

Nickname: I love lamp

Cloud 9 CrossFit – CrossFit

Warm-up

3 Rounds

10 Pass throughs

10 OHS Squats

10 Wall Balls

Buy In

Review Jerk behind neck

WOD

Behind The Neck Jerk (5-3-3-2-2-1-1-1)

Cashout

Metcon (AMRAP – Rounds and Reps)

Partner WOD

10 Min AMRAP

Partner 1:

-Row 20 Calories

Partner 2:

-20 Wallballs 20/14

-10 Chest to Bar Pull-ups
Partners work at the same time. Switch movements ONLY when both partners have completed their movements. Score total rounds plus reps. (1 round equals both partners completing the row and the wallballs/c2b)

Feature Video

CrossFit Class Workout