Workout 8.15.15

Nickname: Practice makes permanent

Cloud 9 CrossFit – CrossFit

Warm-up

Cloud 9 Crossfit Warmup (No Measure)

Before Class Time Starts:

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

WOD

Teams of 2

Metcon (Time)

For time with a 12 min cap:

200 double unders

100 wall balls 20/14

50 power cleans 135/95

25 synchronized burpees over the bar

10 rope climbs
1 athlete working at a time and teams may split reps as needed.

Rest 10 min and set up for WOD 2

Metcon (AMRAP – Reps)

10 min OTM of:

6 deadlifts 185/115

12 box jumps

t2b for reps
Each new minute follow the rep scheme and do as many t2b as possible after the last box jump. Teams my split the reps as needed. Your score is total t2b of all minutes.

Feature Video

Cloud 9 Teen Camp