Workout 10.16.16

Nickname: The dark passenger

Cloud 9 CrossFit – CrossFit

Buy In

Shoulder mobility

Turkish get ups

Strength

8 min Emom

5 shoulder presses from the ground

Use 55-60% 1rm

WOD

Metcon (AMRAP – Rounds and Reps)

Partner workout

12 min for rounds and reps

40 push presses 95/65

80 double unders (1 min double under work)
Split reps as needed with 1 person working at a time. If you switch in the middle of an element, person swapping out must do 5 burpees before reps continue.

Feature Video

Cloud 9 Teen Camp