Workout 9.22.16

Nickname: Oliver Twist & Shout

Cloud 9 CrossFit – CrossFit

Mobility

Optional on your own time:

https://www.youtube.com/watch?v=FUPC4ckSgxY

Buy In

Skillwork

Handstand push-ups

WOD

Metcon (AMRAP – Reps)

5 Rounds

2 Min AMRAP

20 KB Swings 70/50

Max HSPU’s remainder time

Rest 2 minutes
Score only HSPU’s

Scaled: Hand Release Push-ups

Cashout

Metcon (Time)

300 yard shuttle sprint

(50 yard sprint and back for 3 rounds)

Feature Video

CrossFit Class Workout