Workout 10.13.14

Nickname: Tue

Cloud 9 CrossFit – CrossFit

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Warm-up

Cloud 9 Crossfit Warmup (No Measure)

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

Baseline (Time)

500m Row

40 Air Squats

30 Ab Mat Situps

20 Pushups

10 Strict Pullups

WOD

Metcon (AMRAP – Rounds and Reps)

14 MIN AMRAP:

12 Shoulder-to-Overhead (155/105)

5 Deadlifts (155/105)

200M Run

Cashout

Metcon (AMRAP – Reps)

1 Minute

Max Double-Unders

Feature Video

Hear From Cloud 9 Members