Workout 6.9.15

Nickname: If pigs could fly…

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

Weightlifting

Paused Front Squat (3-3-2-2-1)

3 seconds pause…no less!! work the bottom position. 15 Mins

WOD

Metcon (Time)

21-15-9

Deadlift 95/65

Hangclean

Shoulder Press (no dip)

5 Min rest Then…

21-15-9

Pull-ups

Burpees
Cap if necessary to fit in Cashout

Cashout

Fairy Jump TABATA (AMRAP – Reps)

Feature Video

CrossFit Class Workout