Workout 3.18.17

Nickname: The weak become the strong

Cloud 9 CrossFit – CrossFit

Warm-up

Before class starts:

1 length bear crawl

1 length duck walk

20 sec dead hang off bar or rings

Buy In

Practice of thruster, pull up and burpee

WOD

Metcon (AMRAP – Rounds and Reps)

“The Bergeron Beep Test”

Every min for rounds and reps until failure:

7 thrusters 75/55

7 pull ups

7 burpees
scale movement before you scale the reps with eyes on at least 5 rounds

Cashout

5 min after failing the beep test, start this emom…

16 min EMOM

Odd min: 10 reps of your favorite barbell movement

Even min: 10 reps of your least favorite gymnastics movement

Feature Video

CrossFit Class Workout