Workout 2.11.17

Nickname: no noggin

Cloud 9 CrossFit – CrossFit

Warm-up

Complete before class starts:

1. Accumulate 2 min handstand or push up hold

2. Accumulate 2 min in a squat

Strength

Shankle Complex (Weight)

10 min to establish max weight for the complex
1 deadlift

3 hang clean pulls

1 hang clean

2 jerks

WOD

J.T. (Time)

21-15-9

Handstand Push-ups

Ring Dips

Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here

Cashout

Class self myofascial release

Feature Video

Cloud 9 Teen Camp