Workout 2.12.17

Nickname: Super gekko strength

Cloud 9 CrossFit – CrossFit

Warm-up

Before class starts:

Complete 20 air squats to a med ball

Dead hang from a bar for 1 min

Strength

Metcon (Weight)

Back squat

5×5 for total poundage
After 3 build up sets, lift as much as possible for each set

WOD

Metcon (Time)

Partner workout

For time:

1000m row (must switch every 250)

75 russian kb swings 50/35

1000m row (must switch every 500)

Feature Video

Cloud 9 Teen Camp