Workout 9.2.15

Nickname: Thunder Dumpling

Cloud 9 CrossFit – CrossFit

Warm-up

(No Measure)

5 Min EMOM

5 V-ups

3 Burpees

3 Banded Good Mornings

Buy In

Skill

Choose one based on your level

-Kicking up on the wall

-Kipping HSPU

-Handstand Walk

-Free Handstanding Push-up

https://www.youtube.com/watch?v=RAO7OG077Ac

WOD

Metcon (AMRAP – Rounds and Reps)

8 Min AMRAP

10 Toes to Bar

10 Deadlifts 225/165

10 Lateral Burpees over bar

Cashout

Metcon (AMRAP – Reps)

Tabata

2 For 1 Wallballs 20/14

Feature Video

Hear From Cloud 9 Members