Workout 8.4.16

Nickname: Now you’re just showing off

Cloud 9 CrossFit – CrossFit

Mobility

Optional on your own time:

https://www.youtube.com/watch?v=_3PMm1Bj6VE

Warm-up

C9C Warmup (No Measure)

200m Run

10 OHS

10 Sit-ups

10 Iron Crosses

10 Push-ups

10 Scorpions

10 Pull-ups

30 Seconds double under work

Buy In

Metcon (No Measure)

21-15-9

Bench Press (M=100% BW, W= 75%BW)

Plank Hold 1:30
Work in groups of three if possible. Use a spotter and get a rotation. NOT FOR TIME, but try to execute quickly.

WOD

Metcon (Time)

50-40-30-20-10

Push Press Wallballs

Hang Cleans 75/55

Double Unders

Cashout

Metcon (Time)

150 MT Climbers for time
Knee must touch elbow or break plane of arms

Feature Video

CrossFit Class Workout