Workout 11.29.16

Nickname: Last week, we put liquid paper on a bee…it died.

Cloud 9 CrossFit – CrossFit

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Overhead stability work

200′ Overhead walking lunge with

Pvc pipe/light bands/light weights

WOD

Power Snatch (2-2-2-2-2-2)

Cashout

Metcon (AMRAP – Rounds and Reps)

5 Min AMRAP

8 hanging crunches 20/14

10 push presses 135/95
Hanging crunches are performed with a medball between the feet. Squeezing the ball as you drive your knees up.

Feature Video

Cloud 9 Teen Camp