Workout 7.14.17

Nickname: lets go dancing on the ceiling

Cloud 9 CrossFit – CrossFit

Warm-up

farmers and lumberjacks!

3 1:00 rounds with 1:00 rest between

1 team sets up foam rollers while the other team tries to keep knocking them down. Whoever has the most standing/knocked down at the end wins.

WOD

Metcon (Time)

Teams of 2

Row 5k

EMOM both partners perform 5 burpees.

at 3..2..1..GO! Start with 5 burpees
Stimulus: Fire breather, 20 mins +/- 5mins

Scaling: Distance.

Cashout

Swoladelic

2 Rounds

Max strict pull-ups

Max dips

2:00 plank hold

Feature Video

CrossFit Class Workout