Workout 6.18.15

Nickname: Watermelon Meatball Steak Bacon Frank’s Hotsauce

Cloud 9 CrossFit – CrossFit

Warm-up

Cloud 9 Crossfit Warmup (No Measure)

Before Class Time Starts:

2 Rounds:

200m run or 250m row

10 OH Squats with PVC pipe

10 AB Mat Situps

10 Iron Crosses

10 Pushups

10 Scorpions

10 Pullups

25 Double Unders

Buy In

Back Squat (3-3-3-3-3)

Aim for 85-90% of your 1RM on your last set. If you fail…it’s ok! That’s why we’re all here!

WOD

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
When Clock hits 12 Minutes…immediately start cashout

Cashout

Metcon (Time)

For Time

2 Rounds

100 Double Unders

20 Chest-to-Bar Pull-ups

20 GHD Hip Ext

Feature Video

CrossFit Class Workout