Workout 7.9.15

Nickname: No Pigs…No Bacon

Cloud 9 CrossFit – CrossFit

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Overhead Squat (3-3-3-3-3)

15 Minutes

WOD

1000m Row (Time)

Max Effort 1000m Row
At 6 Mins…start AMRAP

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

10 Toes to bar

20 Double Unders

25′ Handstand Walk

30 Air Squats

Scaled: Bear Crawl

Cashout

Metcon (Time)

200m Run

Men: Plyo Box

Women: Empty Barbell

(be careful not to drop the plyo boxes on the concrete…set them down if you need a break)

Feature Video

Phil’s Journey For A Better Life