Workout 2.3.15

Nickname: The Thing

Cloud 9 CrossFit – CrossFit

Warm-up

Cloud 9 Crossfit Warmup (No Measure)

2 Rounds:

200m run or 250m row

10 OH Squats with PVC pipe

10 AB Mat Situps

10 Iron Crosses

10 Pushups

10 Scorpions

10 Pullups

25 Double Unders

Weightlifting

Deadlift (10-10-10-8-6)

10- 50%

10- 60%

10- 65%

8- 70%

6- 80%

rest 2 minutes between

Metcon

Metcon (2 Rounds for time)

For Time (12:00 Time Cap):

25 Wall Balls 20/14

Row 400m

20 Wall Balls

Row 400m

15 Wall Balls

Row 400m

10 Wall Balls

at 12:00, 3 Rounds for Time:

30 Double Unders/90 Singles

15 Kettlebell Swings 50/35

Feature Video

CrossFit Class Workout