Workout 8.28.16

Nickname: Return to skull island

Cloud 9 CrossFit – CrossFit

Mobility

Optional on your own time:

https://www.youtube.com/watch?v=VN12Dtk90qg

Warm-up

On the board to be done before class

Buy In

Banded mobility

WOD

Metcon (Time)

Partner wod for time:

“Search for Kong”

2000m run

“Fight Kong”

10 deadlifts 355/245

20 muscle ups

30 squat cleans 185/125

40 hspu

“Row from Skull Island”

2000m row
Split the reps however you want

Feature Video

Phil’s Journey For A Better Life