Workout 6.27.16

Nickname: Talk to me, Goose

Cloud 9 CrossFit – CrossFit

Mobility

Optional on your own time:

https://www.youtube.com/watch?v=gOyGVHt4Qio

Warm-up

2 rounds

200m run

10 Russian baby makers

10 thrusters w/ barbell

10 pullups

10 calorie row

Buy In

Front Squat (7-7-7-7)

WOD

Metcon (AMRAP – Rounds and Reps)

With a partner

16 min amFap

Fran

21-15-9

Thrusters 95/65

Pullups
One person works while the other rests.

Cashout

Metcon (Time)

500m row

Feature Video

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