Workout 10.22.15

Nickname: SANTA!!!!!!

Cloud 9 CrossFit – CrossFit

Warm-up

1 Round

Run 400m (pretty fast pace)

10 Pull-ups

10 Burpee Box Jumps

10 Pull-ups

Buy In

Review Kipping/Butterfly skill

Max Pull-ups (AMRAP – Reps)

Perform as many pull-ups as possible without coming off the bar.

Any grip and any method of getting your chin above the bar is acceptable.

WOD

Metcon (AMRAP – Reps)

4 Rounds

RX: Every 4 Mins for 4 Rounds

Scaled: Every 5 Minutes for 4 Rounds

Run 400m

Max Hand Release Burpees over box 24/20

(if your mile time is faster than 9:00, attempt rx)

Extra Credit

Optional after class on your own. If you use chalk PLEASE CLEAN IT UP 🙂

Metcon (Time)

3 Rounds For Time

15 GHD Sit-ups

15 HSPU

15 Deadlifts 225/155

Feature Video

Cloud 9 Teen Camp