Workout 6.26.16

Nickname: Sunday, Bloody Sunday

Cloud 9 CrossFit – CrossFit

Mobility

Optional on your own time:

https://www.youtube.com/watch?v=zaPYOZk78ko

Warm-up

Arm bar

Pigeon pose

Prying position

Then…

Some burgener

Weightlifting

Every 30 sec for 8 min

1 squat snatch @ 70% 1 rm

WOD

Metcon (AMRAP – Reps)

6 min for reps:

20 kb thrusters (even per arm) 35/20

20 burpees

Rest 2 min

6 min for reps

10 kb thrusters (even per arm) 50/35

10 inverted burpees

Cashout

20 tire flips

Feature Video

Phil’s Journey For A Better Life