Workout 12.4.16

Nickname: Throwback Sunday Funday

Cloud 9 CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

10 Band Pass-Throughs

10 Pushups

:30 of Heel-Toe on bar

15 Air Squats

Metcon

Metcon (AMRAP – Rounds and Reps)

30 Minute AMRAP:

Station 1:

Partner 1: 10 Hang Cleans (135/95)

Partner 2: 10 Strict HSPU

Station 2:

Partner 1: 20 Hand Release Pushups

Partner 2: 10 Toes-to-Bar

Station 3:

Partner 1: 3 Muscle-up

Partner 2: 5 Snatches (135/95)
To be completed in pairs. Each partner must complete their movement before moving to the next round. One round is completing all 3 stations, switch after each round.

Feature Video

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