Workout 12.5.16

Nickname: Opening Day! Bang Bang!

Cloud 9 CrossFit – CrossFit

Buy In

Metcon (AMRAP – Reps)

10 min AMRAP

BACK SQUAT

Rx Men: 1.25x bodyweight

Rx Women: 1x Bodyweight
From the rack

WOD

Metcon (AMRAP – Rounds and Reps)

2 Rounds (total time 16:00)

7 Min amrap

30 ballistic split dead cleans 50/35 (15 reps each side)

15 HSPU’s

2 min rest…
Start second round where you left off

Cashout

Cool down stretch with coach

Feature Video

Phil’s Journey For A Better Life