Workout 9.13.16

Nickname: Party on, Garth

Cloud 9 CrossFit – CrossFit

Mobility

Optional on your own time:

https://www.youtube.com/watch?v=8HJopmEacVU

Buy In

Paused Front Squat (3-3-3-3-3)

3 second pause at bottom

WOD

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP

20 situps

5 muscle ups

Cashout

Metcon (Time)

For time

800m row

800m sprint

Feature Video

Cloud 9 Teen Camp