Workout 6.14.15

Nickname: Lightning Spell

Cloud 9 CrossFit – CrossFit

Warm-up

On your own before class starts:

20 kb swings

20 goblet squats with kb

1 length across gym Samson stretches

Strength

8 min EMOM:

5 hang to overhead

WOD

Metcon (AMRAP – Reps)

15 min time cap:

50 c2b pull ups

30 reverse lunges 135/95

20 burpee box jump overs

10 kb swings 70/50

Wall balls for remaining time 20/14
Wall ball reps count for score

Feature Video

Phil’s Journey For A Better Life