Workout 12.28.16

Nickname: Sky is the limit! 2017 Here we come!

Cloud 9 CrossFit – CrossFit

Warm-up

5 Rounds

5 Pull-ups

10 Push-ups

15 Air squats

Moderate pace with super awesome form

Buy In

Skill work 10-12 mins

Novice-Kipping pull-up work

Intermediat- Butterfly and bar muscle-up work

Advanced- Muscle-up work

Elite- Ring Handstand Push-ups

WOD

Metcon (AMRAP – Rounds and Reps)

9:00 AMRAP

1 Muscle-up

1 Power Clean (100%bw/70%bw)

1 front squat

2

2

2

3

3

3

etc…

Rest 3 Mins…then start Cashout
Scaled versions of muscle-ups from advanced to novice…

1-bar muscle-ups

2-jumping muscle-ups (bar or rings)

3- 2x c2b pull-ups

4- 2x (ring rows+ring dips)

Cashout

Metcon (AMRAP – Rounds and Reps)

Death by back Squats

from racks

Men RX (bodyweight)

Women RX (70% bodyweight)

Feature Video

Cloud 9 Teen Camp