Workout 1.28.17

Nickname: Negative Ghost Rider…..the pattern is full.

Cloud 9 CrossFit – CrossFit

Warm-up

150′ Straight Leg Kicks

150′ Butt Kicks

300′ Shuttle Sprint (80%)

5 Sandbag Get-ups per side

WOD

Metcon (Time)

Maverick and Goose
*with a partner for time

80 Knee-to-elbows

80 Wall-balls 20/14#

80 Mountain Climbers

80 Double-Unders

80 Hand Release Push-ups

80 Partner Squats

*Only one partner may work at a time to accumulate rep totals. Non-working partner will carry one sandbag on each shoulder. The only reps that may count are those completed while your partner is carrying the sandbags. Integrity folks!

Feature Video

Phil’s Journey For A Better Life