Workout 9.3.15

Nickname: I SAID HOT ROUTE!!!

Cloud 9 CrossFit – CrossFit

Warm-up

1 round

400m run

15 pull-ups

15 pvc thrusters

40 double unders

Buy In

Review Movements and standards

*set equipment up strategically so there is a safe flow of bodies moving station to station

WOD

The C9C Special (Time)

For Time

100 Sit-ups

90 Double Unders

80 Wallballs 20/14

70 Walking Lunges

60 Calorie Row

50 Pull-ups

40 GHD Hip Ext

30 Slam balls (pick any size)

20 Burpee Box Jumps 24/20

10 Muscle-ups (every time you come off the rings..add another muscle-up)

Feature Video

Hear From Cloud 9 Members