Workout 6.6.16

Nickname: Monday WOD

Cloud 9 CrossFit – CrossFit

Mobility

Optional on your own time:

https://www.youtube.com/watch?v=dg4jON9Ox6E

Warm-up

400m run

20 burpees

10 PVC pass thrus

10 wall facing squats

10 Russian baby makers

10 iron crosses

10 scorpions

10 strict pullups

30 double unders

Buy In

3 Position Snatch (5 sets of the complex)

Floor, Hang, and High-Hang

WOD

Metcon (AMRAP – Rounds and Reps)

17 min amrap

20 snatches 115/75

20 overhead squats

20 ring rows
Add 20/10lbs to bar after every round

Feature Video

Cloud 9 Teen Camp