Workout 12.27.16

Nickname: That back squat tho

Cloud 9 CrossFit – CrossFit

Warm-up

400m run

then 2 rounds

6 bear complex with moderate weight for wod

12 pull-ups

20 second handstand hold

Buy In

foot smash with baseballs (fascia)

2:00 each side

Then runners stretch

WOD

Metcon (Time)

For Time

400m Run

45 Hang Clean and jerks 115/75

400m Run

85 deadlifts 115/75

400m Run

25 snatches 115/75

400m run

15 thrusters 115/75

Cashout

Metcon (Time)

200 sit-ups for time

Feature Video

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