Workout 6.4.16

Nickname: The moving van

Cloud 9 CrossFit – CrossFit

Mobility

Optional on your own time:

https://www.youtube.com/watch?v=SaeAvGh6gkg

Warm-up

Shoulder mobility with the roller

Strength

Shoulder Press (3-3-3-3-3)

WOD

Metcon (AMRAP – Reps)

3 min cap

25 kb swing 70/50

15 burpees

Snatches for reps

1 min rest

3 min cap

25 kb swings 70/50

15 burpees

Clean and jerks for reps

1 min rest

3 min cap

25 kb swings 70/59

15 burpees

Goblet squats for reps
Reps of snatches, clean and jerks, and goblet squats count as score for metcon.

Feature Video

Cloud 9 Teen Camp