Workout 10.7.16

Nickname: Ladies 10/7

Cloud 9 CrossFit – Ladies Only

Strength

3 Sets:

10 Alternating Dumbbell Bench Press

60s Waiter Walk with Kettlebells

20 Plank Up/Downs

8 Ring Rows- pause at top

Conditioning

4 Sets:

500m Row

20 Unbroken Wall Balls

Rest 2:00

-record your times and try to keep them all close.

Feature Video

Phil’s Journey For A Better Life