Workout 8.2.16

Nickname: Lightning Strikes

Cloud 9 CrossFit – CrossFit

Mobility

Optional on your own time:

https://www.youtube.com/watch?v=_3PMm1Bj6VE

Warm-up

200m run

10 ohs

10 situps

10 iron crosses

10 push-ups

10 scorpions

10 pullups

30 seconds double under work

Buy In

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

WOD

Metcon (AMRAP – Reps)

10 min AMRAP

HAND RELEASE BURPEES OVER BAR

Cashout

Death By Strict Pullups (AMRAP – Rounds and Reps)

EMOTM perform consecutive Strict Pullups (ie- 1 pullup in min 1, 2 pullups in min 2 etc…). Chin must come above the bar every time, pullups do not have to be unbroken. Use a lighter band for less resistance!

Feature Video

CrossFit Class Workout