Workout 9.19.15

Nickname: water can flow or crash

Cloud 9 CrossFit – CrossFit

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2 lengths kb complex:

snatch+2 oh walking lunges+ohs

Strength

With a partner…you both have 12 to establish a 3 rep max front squat

Front Squat (3…)

WOD

Metcon (AMRAP – Rounds and Reps)

15 min partner AMRAP:

20 power snatches 95/65, you go i go

10 bear crawls, weighted plank 45#

5 tire flips, you go i go

250m row/400m run, just do 1
Snatches are 5 reps a piece every set. Plank must be held while partner does gym length bear crawls. Split as needed. One tire flip at a time per person. One partner does row and one does run.

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