Workout 11.3.16

Nickname: Pizza>all foods

Cloud 9 CrossFit – CrossFit

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Partner hamstring PNF stretch

4 rounds each leg

-10 seconds stretch

-5 seconds resist

WOD

Metcon (AMRAP – Reps)

2 ROUNDS THROUGH

2 Min AMRAP

Max Calorie Row

Max snatches 115/75

2 Min AMRAP

Max Calorie Row

Max Double Unders

2 Min AMRAP

Max Calorie Row

Max Push Press Wallballs

2 Min AMRAP

Max Calorie Row

Max Mt Climbers

2 Min AMRAP

Max Calorie Row

Max box Jumps 24/20
Both partners will work at the same time. One will row 2 mins for calories, while the other is accumulating reps. After each AMRAP switch who is rowing. Two Rounds total. Add total calories plus total reps for all AMRAPS.

Metcon (AMRAP – Reps)

3 Min AMRAP

1 Clapping Push-up

1 Forward Roll

2 Clapping Push-ups

2 Forward Rolls

3..

3…

etc…

Feature Video

Cloud 9 Teen Camp