Workout 1.16.17

Nickname: I’m talking about a little place called Aspen, Harry! Oh, I don’t know, Lloyd. The French are assholes.

Cloud 9 CrossFit – CrossFit

Warm-up

2 rounds

15 ohs squats( last squat hold for 30 seconds)

10 sots press (scaled: 10 pvc pass thrus)

10 burpees

10 pulls on rower ( as hard as possible)

Buy In

Metcon (AMRAP – Reps)

Barbell glute bridge tabata 95/65

WOD

Metcon (Time)

10:00 EMOM

Sprint 100 yards
Score each round with a whiteboard for a sum of total time of work. Don’t score rest.

When clock hits 10:00 immediately start cashout

Cashout

Metcon (Time)

21-15-9

Clean 95/65

Front squat

Push press

Feature Video

Phil’s Journey For A Better Life