Workout 6.4.17

Nickname: Turbo Interceptor

Cloud 9 CrossFit – CrossFit

Warm-up

Before class starts row 500m easy without your feet strapped in

Buy In

10 alt Turkish get ups as a class

Strength

Advanced- 5×5 push jerk with as much weight as possible each working set

Novice – 5-5-5-5-5 push jerk ascending in weight to finish heavy

*all lifts are from the rack

WOD

10 min emom

Min 1: 20 hand to hand swings 50/35

Min 2: 12 alternating clean and jerks 50/35

Feature Video

Hear From Cloud 9 Members