Workout 7.16.16

Nickname: Quarter pounder with cheese

Cloud 9 CrossFit – CrossFit

Mobility

Optional on your own time:

https://www.youtube.com/watch?v=s7n1uGH_S0c

Warm-up

Shoulder and rotator cuff work

Benchmark

Bench press for reps test (AMRAP – Reps)

Work up to 225/95 and do max reps at that weight

WOD

Metcon (AMRAP – Rounds and Reps)

15 min amrap

50 double unders

7 cleans 165/115

200m run

Cashout

Accumulate 3 min in a handstand

Feature Video

Cloud 9 Teen Camp