Workout 6.11.16

Nickname: Mass valkyries

Cloud 9 CrossFit – CrossFit

Mobility

Optional on your own time:

https://www.youtube.com/watch?v=wr1xWHEB0U8

Warm-up

Partner wheelbarrow 2 lengths

10 wall presses per arm

20 tap swings

Strength

Bench Press (Establish a heavy 3 rep)

WOD

Metcon (AMRAP – Reps)

8 min emom

1 clean 205/145

5 goblet squats

Toes to bar for reps

Cashout

30 deficit push ups (big deficit)

Feature Video

Hear From Cloud 9 Members