Workout 1.25.17

Nickname: If I had a dollar for every girl who found me unattractive, eventually they would find me attractive!

Cloud 9 CrossFit – CrossFit

Warm-up

300′ High Skip

150′ butt kickers

150′ bear crawl

300′ high knee karaoke (one length using left leg, one length using right leg)

150′ back pedal

Buy In

1) Squat test facing wall

2) Hip Opener

3) Ankle Smash/stretch

4) Squat retest

WOD

Back Squat (2-2-2-2-2)

Then…

2 sets of max reps at 75% of estimated 1RM

Cashout

Metcon (Time)

9-7-5

Bar Muscle-ups

Deadlift 315/225
Scaled:

C2B Pullups–>Pull-ups

Feature Video

Phil’s Journey For A Better Life