Workout 6.16.15

Nickname: Smoking Gun

Cloud 9 CrossFit – CrossFit

Warm-up

Cloud 9 Crossfit Warmup (No Measure)

Before Class Time Starts:

2 Rounds:

200m run or 250m row

10 OH Squats with PVC pipe

10 AB Mat Situps

10 Iron Crosses

10 Pushups

10 Scorpions

10 Pullups

25 Double Unders

Buy In

Weighted Pull-ups (3-3-3-3-3)

use a kettlebell/vest/dumbell. These are done strict.

If you can’t do Pull-ups, do 5 sets of 15 Negatives

WOD

Metcon (Time)

2 Rounds of Baseline for time

500m Row

40 Squats

30 Sit-ups

20 Push-ups

10 Pull-ups (not strict)
Regardless if your done or not, when clock hits 15 Minutes, 100 KB Swings 70/50

Cashout

Metcon (Time)

100 KB Swings

70/50

Feature Video

Phil’s Journey For A Better Life