Workout 10.26.14

Nickname: The Checkpoint

Cloud 9 CrossFit – CrossFit

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Baseline (Time)

500m Row

40 Air Squats

30 Ab Mat Situps

20 Pushups

10 Strict Pullups
Complete at a moderate to fast pace

Weightlifting

Metcon (Weight)

10 min EMOM

hang snatch + snatch
Select a load for the complex that you can sustain for total time

WOD

Metcon (Time)

800, 1200, or 1600m run with med ball 20/14

*you will stop every 400m for 10 front squats
Put the distance chosen in the comments

Feature Video

Cloud 9 Teen Camp