Workout 11.27.16

Nickname: Kick the tires and light the fires

Cloud 9 CrossFit – CrossFit

Warm-up

Row 250 meters easy, rest about 2 min, then go for it

250m row (Time)

Buy In

5 min emom

Armour building complex

Strength

Metcon (AMRAP – Reps)

2 min for reps:

Shoulder press 135/95
From the rack. Maybe two heats

WOD

Metcon (AMRAP – Rounds and Reps)

10 min for rounds and reps:

15 thrusters 75/55

50 double unders

Feature Video

Hear From Cloud 9 Members