Workout 1.17.17

Nickname: No, you can’t have the Milky Way. It’s my special food, I like it.

Cloud 9 CrossFit – CrossFit

Warm-up

10 iron crosses

10 scorpions

10 side leg sweeps each leg

10 pull-ups

10 GHD sit-ups

10 deadlifts 135/95

30 double unders

200m row

Buy In

Banded Wrist and elbow mobility

https://m.youtube.com/watch?v=t7fSwmqZbMI

WOD

Clean and Jerk (Establish a 1RM)

Cashout

Metcon (Time)

30-20-10

GHD sit-ups

Deficit hand release push-ups (45lb plates)
Athletes can start the cashout as soon as they finish their lifting to prevent bottle necking!

Feature Video

CrossFit Class Workout