Workout 5.1.15

Nickname: Merica

Cloud 9 CrossFit – CrossFit

Warm-up

Cloud 9 Crossfit Warmup (No Measure)

Before Class Time Starts:

2 Rounds:

200m run or 250m row

10 OH Squats with PVC pipe

10 AB Mat Situps

10 Iron Crosses

10 Pushups

10 Scorpions

10 Pullups

25 Double Unders

Buy In

Metcon (Calories)

2 Mins Max Calorie Row

WOD

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

8 Thrusters 95/65

6 Burpees over the bar

4 Muscle ups

2 Rope Climbs

Cashout

Metcon (Time)

200 Sit-ups for time

Feature Video

Hear From Cloud 9 Members