Workout 4.22.17

Nickname: Under the big top

Cloud 9 CrossFit – CrossFit

Warm-up

Before class starts:

row 250m easy

30 sec dead hang off bar

Buy In

5 min EMOM

Empty Barbell Complex

2 speed though the middle

2 high pulls

2 muscle snatches

2 overhead squats

WOD

14 min EMOM

0-2: 12 ohs 95/65, 6 strict ring dips

3-5: 9 ohs 115/85, 6 ring dips

6-8: 6 ohs 135/95, 6 strict ring dips

9-11: 3 ohs 165/115, 6 strict ring dips

12-14: 12 ohs 95/65, 6 strict ring dips

*If you break in any set you are finished and can get ready for the next minute. After the last set there will be a 5 minute rest before the start of the cash out.

Cashout

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP

5 power cleans 185/135

30 air squats

Feature Video

Hear From Cloud 9 Members