Workout 3.11.17

Nickname: The lion battles the unicorn

Cloud 9 CrossFit – CrossFit

Warm-up

Row 500 m easy pace without your feet strapped in. Feet on the pedals but not strapped.

Buy In

Every 30 sec for 4 min pistol practice

WOD

Metcon (AMRAP – Reps)

12 min for reps:

3 american kb swings 50/35

3 goblet squats

3 burpees

6 american kb swings

6 goblet squats

6 burpees

…keep ascending by 3 for each movement

Cashout

Death by Wall Walks (AMRAP – Rounds and Reps)

1 additional wall walk EMOM

Feature Video

Hear From Cloud 9 Members