Workout 6.15.16

Nickname: When’s Day?

Cloud 9 CrossFit – CrossFit

Mobility

Optional on your own time:

https://www.youtube.com/watch?v=yd3HeEoqfa4

Warm-up

Warmup will be with an empty barbell reviewing the bear complex!

Then perform 12 BC’s with an empty barbell or PVC. Once done, feel free to start the Buy-In

Buy In

Bear Complex (Establish a 1 RM)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
You can squat clean + thruster if you’re feeling like a boss…

WOD

Metcon (AMRAP – Rounds and Reps)

8 minute AMRAP

20 Double unders

15 TTB

10 burpee thursters 115/75

Cashout

Metcon (Time)

For time

30 burpees

250m row

Feature Video

Phil’s Journey For A Better Life