Workout 6.14.16

Nickname: Tuesday’s Gone

Cloud 9 CrossFit – CrossFit

Mobility

Optional on your own time:

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

Warm-up

3 Rounds

200m Run

10 Pull-ups

10 slam balls

10 wall facing squats

Buy In

Skill work…

Take 10 Minutes and work on Kicking up against the wall, HSPU’s, HS walks, Free HSPU’s…depending on your ability!

WOD

Metcon (Time)

21-15-9

Snatches (Men: 75% bodyweight Women 60% Bodyweight)

HSPU’s
Immediately start cashout

*scaled snatches: clean and jerk or slam balls

*scaled HSPU’s: Push press or box HSPU’s

Cashout

Metcon (Time)

5 Rounds

200m Run

20 Pull-ups
your score is the time the clock says, minus your wod time.

Feature Video

CrossFit Class Workout