Workout 11.1.15

Nickname: Movember

Cloud 9 CrossFit – CrossFit

Warm-up

Before class starts grab your barbell, find a spot, and do 2 rds of:

5 hang power cleans

10 front squats

Strength

Power clean + 3 front squats (12 min for max weight)

WOD

Metcon (Time)

4 rounds for time:

5 rt kb snatches 50/35

1 length oh walk

20 double unders

5 left kb snatches 50/35

1 length oh walk

20 double unders

Cashout

20 ring pull ups or 40 ring rows

Feature Video

Phil’s Journey For A Better Life