Workout 7.3.17

Nickname: Tactical

Cloud 9 CrossFit – CrossFit

Warm-up

Coach’s choice shoulder mobility

Specific Warmup

Demo of movements for rx and scaling options

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 7

10 power snatch 75/55

3 bar muscle up
SCALING

Option 1: power snatch 45/35, 5 pull up

Option 2: power snatch 45/35, 5 jumping pull up

Stimulus is at least 4 rounds. Feel free to mix and match scaling options.

Strength

3 rounds not for time (for quality)

“Rump Pump”

10 walking lunges 70/50 kb in each hand

20 single leg glute bridges (each leg)

20 jumping lunges

Feature Video

Hear From Cloud 9 Members