Workout 7.30.17

Nickname: Lair of the sawfish

Cloud 9 CrossFit – CrossFit

Warm-up

Before class starts do 1 length bear crawl.

Buy In

Arm bar

Y raise pull aparts

Strength

Floor Press (3-3-3-3-3)

WOD

5 sets per arm of the complex

3 single arm swings

3 snatches

3 shoulder presses

3 front squats

* use a light kettlebell for the first 2 sets to learn the sequence then get smooth. Once you got it get nasty with a heavier bell 🙂

Feature Video

CrossFit Class Workout