Workout 6.10.15

Nickname: Nailed it…

Cloud 9 CrossFit – CrossFit

Warm-up

Cloud 9 Crossfit Warmup (No Measure)

Before Class Time Starts:

2 Rounds:

200m run or 250m row

10 OH Squats with PVC pipe

10 AB Mat Situps

10 Iron Crosses

10 Pushups

10 Scorpions

10 Pullups

25 Double Unders

Buy In

Behind The Neck Jerk (3-3-3-3-3)

WOD

Metcon (AMRAP – Rounds and Reps)

8 Min AMRAP

20 Overhead Squats 115/75

15 Hand Release Push-ups

Cashout

Metcon (Time)

1000m Row

400m Run

40 Wallballs

Feature Video

CrossFit Class Workout