Workout 12.21.16

Nickname: RUFIO! RUFIO! RUFIOOOoooooooo!!!!!!

Cloud 9 CrossFit – CrossFit

Warm-up

5:00 emom

10 sdhp

7 squats

4 pullups

Buy In

Rope Climb review

WOD

Metcon (AMRAP – Rounds and Reps)

12:00 AMRAP

2 rope climbs

30 mt climbers

10 HSPU’s

Cashout

Metcon (AMRAP – Reps)

Jumping squat TABATA

With barbell on back rack 75/55

Feature Video

Cloud 9 Teen Camp