Workout 3.13.17

Nickname: Shake and Bake

Cloud 9 CrossFit – CrossFit

Warm-up

6 Minute AMRAP

5 burpee box jumps

12 Squats

Then…

300 yard shuttle (alternate speeds between 70-100%)

Buy In

groin and hamstring mashup and stretch

WOD

Metcon (AMRAP – Rounds and Reps)

2 Rounds

3 Min AMRAP

6 Overheard Squats 135/95

10 Box Jumps Overs 24/14

3 Min Rest

Then…

3 Mins to Run 300 Yard Sprint

3 Min Rest
when you return to the AMRAP on the second round, continue where you left off.

Two Scores:

1) Rounds and Reps

2) total time on sprint

Metcon (Time)

sprint times

Feature Video

Hear From Cloud 9 Members