Workout 6.29.16

Nickname: The melted popsicle

Cloud 9 CrossFit – CrossFit

Mobility

Optional on your own time:

https://www.youtube.com/watch?v=7JU4LapWMXg

Warm-up

2 rounds

200m run

10 burpees

10 wall facing squats

10 30 double unders

10 pullups

12 fairy jumps

Buy In

Quad smash! Feel the pain!

WOD

Metcon (AMRAP – Rounds and Reps)

9 min AMRAP

30 double unders

10 hand release burpees

Cashout

Metcon (Time)

400m sprint

Rest 1:1

400m sprint

Score total time including rest

Feature Video

Hear From Cloud 9 Members