Workout 4.20.17

Nickname: Simma down na!

Cloud 9 CrossFit – CrossFit

Warm-up

Bring Sally Up

OHS empty barbell or with a

PVC pipe with a 5lb plate in the middle or empty PVC pipe

Buy In

800m Row (Time)

Max Effort 800m Row

WOD

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP w/ partner

10 pull-ups

10 wallballs 20/14

10 burpees
Alternating rounds with your partner. Partner can only accumulate reps while the other holds a plank position

Cashout

Cool down row 300m and 200m run. Stretch.

Feature Video

Phil’s Journey For A Better Life