Workout 7.2.16

Nickname: the oceanic white tip

Cloud 9 CrossFit – CrossFit

Mobility

Optional on your own time:

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

Warm-up

t spine

junk yard dog

Buy In

If you don’t have a rope climb yet, do death by pull ups

Death by Rope Climb (AMRAP – Rounds and Reps)

1 rope climb the first min

2 rope climbs the 2nd min

…so on until you fail to reach the rep count inside the min

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!

WOD

2 person team

Metcon (AMRAP – Reps)

10 min for reps

20 Snatches 115/85

20 Burpees over bar

…3 min rest

10 min for reps

40 S2OH 115/85

40 Bar hops
One athlete working at a time. Split reps however you want. Score for the workout total reps of both AMRAPs.

Feature Video

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