Workout 8.1.16

Nickname: “Small you are, lift you must.”

Cloud 9 CrossFit – CrossFit

Mobility

Optional on your own time:

https://www.youtube.com/watch?v=Q8vay90655Q

Warm-up

2 rounds

200m run

10 ohs

10 situps

10 iron crosses

10 push-ups

10 scorpions

10 pullups

30 seconds double under work

Buy In

Front Squat (3-3-3-3-3)

WOD

Metcon (2 Rounds for time)

Row 800m (fast as hell)

Rest, record time, continue when clock hits 6:00

20 thrusters 135/95

400m run

15 thrusters

200m run

10 thrusters

20 pullups

5 thrusters

10 pullups

Cashout

Metcon (No Measure)

3 rounds at your own pace

25 situps

25 hand release pushups

Feature Video

Hear From Cloud 9 Members