Workout 2.8.17

Nickname: She said..OOOOOoooOOOO come on and SQUAT with me

Cloud 9 CrossFit – CrossFit

Warm-up

2 Rounds

30 Second squat hold

8 burpees

10 iron crosses

10 scorpions

10 pull-ups

10 sit-ups

Buy In

Skill work! Pull-ups AGAIN!!!

WOD

Metcon (AMRAP – Reps)

14 Min AMRAP

5 bar muscle ups into forward rolls

20 burpees

40 sit-ups
scaled bar Muscle-ups:

regular pull-ups

ring rows

jumping pull-ups

Cashout

Metcon (AMRAP – Reps)

8 min amrap

back squat

men: 1.5 bw

women: 1.25bw

Feature Video

Phil’s Journey For A Better Life