Workout 12.18.16

Nickname: Never defend downhill

Cloud 9 CrossFit – CrossFit

Warm-up

Before class starts, bear crawl 1/2 length of the gym and 30 sec dead hang on the bar

Strength

Weighted Pull-ups (5-5-5-5-5)

WOD

Metcon (AMRAP – Rounds and Reps)

Partner workout

20 min for rounds and reps

4 strict pull ups

8 clapping push ups

10 kb swings 70/50
Athletes switch after each round

Feature Video

Cloud 9 Teen Camp