Workout 8.14.16

Nickname: Forged in fire and tested in ice

Cloud 9 CrossFit – CrossFit

Mobility

Optional on your own time:

https://www.youtube.com/watch?v=VR1An7jpdUY

Warm-up

Start warm up on board right away. Mobility led by coach

Buy In

Metcon (AMRAP – Reps)

3 sets max effort power cleans 135/95
Max rest time between sets is 1 min. Set is over when you break from the bar during touch and go reps.

WOD

Metcon (Time)

For time:

800m run

100 double unders

30 goblet squats 50/35

7 strict pull ups

600m run

75 double unders

20 goblet squats

6 strict pull ups

200m run

50 double unders

10 goblet squats

5 strict pull ups

Feature Video

Hear From Cloud 9 Members