Workout 1.2.17

Nickname: This year is going to blow your mind! #herewego

Cloud 9 CrossFit – CrossFit

Warm-up

1 round

Bear crawl length of rig

Crab walk length of rig

Walking straight leg kick 1 length

Back pedal 1 length

Then…

2 rounds

10 squat cleans

10 shoulder press with empty bar

(10-12 mins)

Buy In

(18-20 mins)

Shoulder Press (3-3-3-3-3 then…,2 sets max reps@70, )

Score your heaviest set if 3 then 2 sets of max reps at 70%

WOD

Metcon (AMRAP – Reps)

16 min AMRAP

5 squat cleans

10 burpees over bar

15 ttb

Every 4 mins add weight to bar.

First 4 mins: 135/95

2nd 4 mins: 185/125

3rd 4 mins: 235/155

4th 4 mins: 285/185

Feature Video

Cloud 9 Teen Camp