Workout 3.19.17

Nickname: Red velvet

Cloud 9 CrossFit – CrossFit

Warm-up

Jog 5 lengths of the gym

Buy In

Mobilizing the squat

Strength

Metcon (Weight)

Back squat

3×10 for max poundage

WOD

Metcon (Time)

Partner workout

50-40-30-20-10

Cal row

Box jumps 24/20

Double under x2
Split the reps as needed. One works at a time.

Feature Video

Phil’s Journey For A Better Life