Workout 7.31.16

Nickname: Slick

Cloud 9 CrossFit – CrossFit

Mobility

Optional on your own time:

https://www.youtube.com/watch?v=n0z124bJy1k

Warm-up

5 min emom

10 sec handstand hold

6 pistols/squats off a box

5 tap swings

WOD

Metcon (Time)

15 min of:

5 hspu

10 pistols

15 pull ups

Right into 50 clean & jerks for time
The rounds you earn during the 15 min you may subtract from the total clean & jerk rep count

Cashout

Accumulate 3 min of holding feet 6 inches off the ground

Feature Video

CrossFit Class Workout