Workout 10.25.15

Nickname: The thrill of defeat

Cloud 9 CrossFit – CrossFit

Warm-up

2 rds as a class..

1 length of the gym Samson stretch

1 length alt lunge with arm circle

1 length pvc oh walking lunges

10 banded good mornings

Strength

Snatch Grip Deadlift (3-3-3…)

10 min to find 3rm

WOD

Metcon (Time)

5 rounds for time:

5 g2oh 165/115

10 barbell roll outs

Cashout

3x Max effort double unders

Feature Video

Cloud 9 Teen Camp