Workout 1.6.17

Nickname: I’m like a peacock, you gotta let me fly!

Cloud 9 CrossFit – CrossFit

Warm-up

2 Rounds:

3 Turkish Get-ups (per side)

10 Walkings Lunges

10 Goblet Squats

10 Strict Pull-ups or Ring Rows

Buy In

Deadlift (3-3-3-3-3)

Work up to heavy 3 rep set and maintain weight for all 5 sets.

WOD

Metcon (Time)

For time:

45 Thrusters 45#/35#

35 Pull-ups

25 Burpee Broad Jumps

15 Toes-to-bar
Each time the bar is set down during the thrusters, you must complete 10 burpees. Attempt to complete the thrusters unbroken.

Cashout

Plank Hold- 3 Rounds (3 Rounds for time)

Hold a plank position for time(s). Rest 1:00 between rounds.

Feature Video

Cloud 9 Teen Camp