Workout 8.27.16

Nickname: No Barbells Today My Friends

Cloud 9 CrossFit – CrossFit

Mobility

Optional on your own time:

https://www.youtube.com/watch?v=V5jcPSxQZo0

Warm-up

on the board before class starts

Buy In

arm bar

body saw

tactical lunges

spear

other cool neuromusclar stuff

WOD

Metcon (Time)

14 min time cap

50 alt kb cleansl 50/35

50 sit ups

40

40

30

30

20

20

10

10
at 14 min start the next metcon

Metcon (AMRAP – Reps)

7 min AMRAP

right arm…

1 kb snatch 50/35

1 windmill

1 s2oh

1 hand to hand swing

left arm…

1 kb snatch

1 windmill

1 s2oh

1 hand to hand swing

Cashout

Accumulate 3 min at the bottom of a ring dip

Feature Video

CrossFit Class Workout