Workout 3.23.15

Nickname: Totally Dude.

Cloud 9 CrossFit – CrossFit

Warm-up

(No Measure)

2 Rounds:

250m Row

10 PVC Thrusters

10 Pullups

10 Walking Samson Stretch

10 Empty Bar Thrusters

then,

10 90/90 Shoulder Sweeps each arm

2:00 TSpine Mobility

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Accessories

3 Rounds:

1:00 Plank Hold- weighted if you please 45/25

8 Weighted GHD Hip Extension

Feature Video

Hear From Cloud 9 Members