Workout 12.31.16

Nickname: Those that dont learn from the past are doomed to repeat it

Cloud 9 CrossFit – CrossFit

Warm-up

Before class starts, row for 2 min nice and easy. Then short rest and go for it.

500m Row (Time)

Max Effort 500m Row

Buy In

Deadlift primer

Strength

Metcon (Weight)

Deadlift

1-1-1-3-3-3-3-3
You have 3 build up singles before the 5 sets of 3. Lift as much weight as possible for each of the 5 sets of 3. Score is total weight lifted excluding the 3 build up singles.

WOD

Tabata This! (5 Rounds for reps)

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”. Post Tabata score for each exercise as Reps and total those for final score as Total Reps.

E.G., 10, 22, 9, 15, 15 = 71

Feature Video

CrossFit Class Workout