Workout 6.11.15

Nickname: Rich Froning is a hotty

Cloud 9 CrossFit – CrossFit

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

Metcon (AMRAP – Rounds and Reps)

8 Min AMRAP

10 Clean and Jerks 185/125

10 Burpees

10 HSPU’s

10 Wallballs

3 Min Rest Then

8 Min AMRAP

10 Clean and Jerks 185/125

10 Burpees

10 HSPU’s

10 Wallballs

Cashout

Metcon (Time)

400m Run

1 Rope Climb

400m Run

2 Rope Climbs

400m Run

3 Rope Climb

400m Run

4 Rope Climbs

Feature Video

Phil’s Journey For A Better Life