Workout 9.21.15

Nickname: Monday Blues

Cloud 9 CrossFit – CrossFit

Warm-up

6 Min EMOM

5 Pull-ups

10 Push-ups

15 Squats

Buy In

Skill review Toes-to-bar

WOD

Metcon (Time)

10 Min AMRAP

10 Box Jumps 24/20

10 TTB

10 Hang Cleans 135/95

*each round add 30/20lbs to hang clean and subtract 2 reps from the hang clean (10-8-6-4-2). If you get to finished with two…reverse it and got back up to 10 decreasing weight each round.
Rest 5 Mins then immediately start cashout

Cashout

Metcon (Time)

5 Rounds For TIme

20 Sit-ups

20 Push-ups

Feature Video

Cloud 9 Teen Camp