Workout 6.21.17

Nickname: The faster you move, the sooner it’ll be over

Cloud 9 CrossFit – CrossFit

Warm-up

Round 1

10 OH walking lunge pvc

10 Push-ups

10 Deadlifts pvc

10 Ring rows

Round 2 Round 3

10 Overhead squat

10 Burpees

10 Power clean PVC

10 Cal row

Round 3

10 OHS

10 Wallballs

10 Power Snatch PVC

20 Double Unders (triple unders for advanced)

WOD

Metcon (AMRAP – Reps)

Amrap 25

100 Cal row

90 Double unders

80 Wall Ball

70 Box jump over 24″/20″

60 Double unders

50 Ring rows

40 Burpees
Stimulus: Long

Consistent movement of large sets short breaks.

The sticking point might the the ring rows

Athletes should find a way to scale everything else and maybe get back to the rower for round 2.

Scaling: (Regardless of how you scale, we are ALL doing 25 minutes of work!)

Option 1- 90 seconds Double under practice

Option 2- Rep scheme 80-70-60-50-40-30-20

Option 3- Consult coach

Feature Video

Phil’s Journey For A Better Life