Workout 7.27.16

Nickname: The Devil’s Playground

Cloud 9 CrossFit – CrossFit

Mobility

Optional on your own time:

https://www.youtube.com/watch?v=q0Elx93duAA

Warm-up

2 Rounds

200m run

10 wall facing ohs

10 sit-ups

10 iron crosses

10 scorpions

10 push-ups

10 pull-ups

30 seconds double under work

Buy In

Muscle-up Progressions and Skill work

WOD

Metcon (Time)

10 Muscle-ups

1 Deadlift 255/145

9 Mucsle-ups

2 Deadlift 255/145

8 Muscle-ups

3 Deadlift 255/145

7 Muscle-ups

4 Deadlift 255/145

6 Muscle-ups

5 Deadlift 255/145

5 Muscle-ups

6 Deadlift 255/145

4 Muscle-ups

7 Deadlift 255/145

3 Muscle-ups

8 Deadlift 255/145

2 Muscle-ups

9 Deadlift 255/145

1 Muscle-ups

10 Deadlift 255/145

Cashout

,: Tabata Row (Distance)

Tabata Row for Meters
do not reset rowers…total distance

Feature Video

CrossFit Class Workout