Workout 2.18.15

Nickname: Salute Your Shorts

Cloud 9 CrossFit – CrossFit

Warm-up

Cloud 9 Crossfit Warmup (No Measure)

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

Weightlifting

Hang Clean + Jerk

EMOM for 8 Minutes:

Hang Clean + Jerk @ 75-80% 1RM C+J

– Power or Squat Clean, Power or Split Jerk

Metcon

Metcon (Time)

For Time:

10 x Ground to OH @ 70%

rest 1:00, change weight

10 x Ground to OH @ 65%

Rest 1:00, change weight

10 x Ground to OH @ 55%

Cashout

Metcon (Time)

For Time:

80 Double Unders/ 240 Singles

20 OH Walking Lunges 45/25

40 Pullups

20 OH Walking Lunges

80 Double Unders/ 240 Singles

Feature Video

Phil’s Journey For A Better Life