Workout 5.23.16

Nickname: Monday WOD

Cloud 9 CrossFit – CrossFit

Mobility

Optional on your own time:

https://youtu.be/hzozw2Aso3M

Warm-up

400m run

30 jumping jacks

30 double unders

10 wall facing ohs

10 pass thrus

10 iron crosses

10 scorpions

10 pullups

2 lentgths straight leg kicks

45 second squat hold

Buy In

Front Squat (5-5-5-5-5)

WOD

Metcon (AMRAP – Rounds and Reps)

15 min amrap

10 double unders

1 power clean 95/65

1 thruster 95/65

20 double unders

2 power clean

2 thrusters

30 double unders

3 power cleans

3 thrusters

40…

4..

4..

Etc…

Cashout

Metcon (Time)

Plank hold max effort

Feature Video

Hear From Cloud 9 Members