Workout 9.28.14

Nickname: Only the Strong Survive

Main – CrossFit

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Warm-up

Cloud 9 Crossfit Warmup (No Measure)

2 Rounds:
200m run or 250m row
10 OH Squats with PVC pipe
10 AB Mat Situps
10 Iron Crosses
10 Pushups
10 Scorpions
10 Pullups
25 Double Unders

Strength

Sumo Deadlift High Pull (5-5-5-5)

Touch and go reps

WOD

Metcon (AMRAP – Rounds and Reps)

25 min AMRAP

11 deadlift 135/95
10 box jumps
8 handstands
9 pistols

Feature Video

Hear From Cloud 9 Members