Workout 3.4.17

Nickname: Rips burn in the shower

Cloud 9 CrossFit – CrossFit

Warm-up

Row 250m nice and easy, take a short rest, then…

250m row (Time)

You can try multiple times depending on how early you come in

Buy In

Hamstring floss

WOD

Metcon (Calories)

12 min partner amrap:

50 pulls on the rower

60 sit ups

70 american kb swings 50/35
Calories accumulated from pulls on the rower is the team score

Cashout

30 kb press each arm

Feature Video

Phil’s Journey For A Better Life