Workout 6.13.15

Nickname: Rage spell

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

Strength

You have 10 min to establish a 1rm db, bb, or kb TGU. Must do 1 on each side for weight to count.

Turkish Get Up (work up to 1rm)

WOD

Metcon (AMRAP – Reps)

Partner wod

15 min time cap

50 deadlifts 185/135

400m relay

50deadlifts 225/185

400m relay

50 deadlifts 275/225

400m relay

Double unders for remaining time.
May split the deadlift reps however you want. 1 person works at a time. Choose who will go to which checkpoint on the relay. Must switch every time double unders are broken. Score is total number of double unders.

Feature Video

Phil’s Journey For A Better Life