Workout 6.12.16

Nickname: Royale

Cloud 9 CrossFit – CrossFit

Mobility

Optional on your own time:

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

Warm-up

2 rds

T spine

15 prisoner squats to med ball

Strength

Overhead Squat (4-4-4-4-4)

WOD

Metcon (Time)

21-15-9

Snatches 95/65

Cal row (damper below 5)

3 min rest

21-15-9

Snatches 135/95

Cal row (damper above 5)

Feature Video

Phil’s Journey For A Better Life