Workout 12.17.16

Nickname: Never attack uphill

Cloud 9 CrossFit – CrossFit

Warm-up

Walk 3 lengths of the gym before class starts:

1 length kb farmers carry (switch arms at 1/2)

1 length front rack carry(switch arms at 1/2)

1 length overhead carry(switch arms at 1/2)

Buy In

Strength with “moving target numbers”

50/35 kb

clean + press + front squat

5-7-9 for the target movement in the round. 1 rep for the other two every round…

Ill explain

WOD

Metcon (Time)

5 rounds for time:

5 deadlifts 275/185

10 burpees

Cashout

Accumulate 3 min in the bottom of a ring dip using as few sets as possible

Feature Video

Cloud 9 Teen Camp