Workout 6.22.15

Nickname: The Widow Maker

Cloud 9 CrossFit – CrossFit

Warm-up

Cloud 9 Crossfit Warmup (No Measure)

Before Class Time Starts:

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

Buy In

Power Clean (3-3-2-1-1)

WOD

Metcon (Time)

Row 1000m

10 Hang Snatch 185/125

Row 800m

12 Hang Snatch 165/105

Row 600m

14 Hang Snatch 135/95

Row 400m

16 Hang Snatch 115/75

Row 200m

Scaled: Hang Clean+Jerk

Feature Video

Hear From Cloud 9 Members