Workout 7.5.16

Nickname: Silly rabbit, trix are for kids.

Cloud 9 CrossFit – CrossFit

Mobility

Optional on your own time:

https://www.youtube.com/watch?v=KU3bDl2R2a8

Warm-up

Row 500m

Run 400m

Then

3 rounds

10 pullups

10 burpees

Buy In

Metcon (Time)

21-15-9

Power Cleans 165/105

Back squats 165/105
At 10 mins continue to WOD

WOD

Metcon (Time)

21-15-9

Calorie row

Burpees over rower
Note time (buy in+Wod)

Continue to cashout at 20:00 if done or not

Cashout

Metcon (Time)

400m run

30 deadlifts 165/105

200m run

20 deadlifts

If you didn’t finish buyin or Wod…use remaining time to finish!
Note time (buyin+Wod+Cashout)

Feature Video

Phil’s Journey For A Better Life