Workout 6.4.15

Nickname: Triple Play

Cloud 9 CrossFit – CrossFit

Warm-up

Cloud 9 Crossfit Warmup (No Measure)

Before Class Time Starts:

2 Rounds:

200m run or 250m row

10 OH Squats with PVC pipe

10 AB Mat Situps

10 Iron Crosses

10 Pushups

10 Scorpions

10 Pullups

25 Double Unders

Buy In

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips

WOD

Metcon (AMRAP – Rounds and Reps)

11 Minute AMRAP

20 Double Unders

10 Pull-ups

8 Front squats 135/95

Cashout

Metcon (AMRAP – Reps)

2 Rounds Max Toes to Bar

-30 sec rest between rounds

-add two rounds

Feature Video

Hear From Cloud 9 Members