Workout 3.22.15

Nickname: This ones for the girls.

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

Strength

Power Snatch

Build to 85-90% of your 1RM.

Metcon

Metcon (AMRAP – Reps)

No Baby, Leave the Socks on WOD:

8 Minute AMRAP:

10 KB Sumo Deadlift High Pull

20 Double Unders/60 Singles

30 Single Arm Kettlebell Thrusters

40 Burpees

Cashout

1000m Row (Time)

Max Effort 1000m Row

Feature Video

Phil’s Journey For A Better Life