Workout 2.5.17

Nickname: Super bowl pre game

Cloud 9 CrossFit – CrossFit

Warm-up

Conplete this before class starts in addition to your normal warm up…

10 pvc pass throughs

1 gym length walking lunges

10 goblet squats 50/35

10 kettlebell swings

Buy In

5 min emom

40 yard dash

WOD

Metcon (AMRAP – Reps)

Partner “crossfit football total” metcon

5 min for reps:

Power clean 135/95

90 sec rest

5 min for reps:

Back squat from rack 185/125

90 sec rest

5 min for reps:

Bench press for reps 155/105

90 sec rest

5 min for reps:

Deadlift 225/155
1 barbell per team unless coed. Split reps each movement however with 1 working at a time. Change weights during 1 min transition. Score is total reps for everything

Feature Video

CrossFit Class Workout