Workout 6.27.15

Nickname: School is out

Cloud 9 CrossFit – CrossFit

Warm-up

Cloud 9 Crossfit Warmup (No Measure)

Before Class Time Starts:

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

WOD

Metcon (AMRAP – Reps)

Partner wod

Minutes 1-10 for reps:

5 snatch grip deadlifts 95/65

5 power snatches

5 overhead squats

rest until 15 min mark

Minutes 15-25 for reps:

10 reverse lunges while partner holds a handstand
1 athlete works at a time and must complete the complex before switching. You go, I go rotation.

Only reps of the reverse lunges count for score. Reps only count if partner is holding a handstand.

Score is total reps of both metcons

Feature Video

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