Workout 5.24.16

Nickname: Pr’s and double under scars… (sad face emoji)

Cloud 9 CrossFit – CrossFit

Mobility

Optional on your own time:

https://youtu.be/vYTHwlV78y4

Warm-up

(review hang clean and jerk)

5 Min EMOM

10 Barbell Hang Clean and Jerks

3 burpees over bar

Buy In

T-Spine Mobility

(watch mobility video..no we’re not doing Fran today!)

WOD

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Hang Clean and Jerk

Barbell Rollouts
-Weight starts at 115/85

-Add 30lbs/10lbs on sets 8-6-4-2

once done…immediately start cashout.

Cashout

Metcon (No Measure)

400m farmers farmers carry 45/25 each hand

(use bumper plates) to scale use metal plates with handles or Kb’s

Feature Video

Hear From Cloud 9 Members