Workout 10.28.14

Nickname: Whiskey in the Jar

Cloud 9 CrossFit – CrossFit

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Warm-up

Cloud 9 Crossfit Warmup (No Measure)

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

WOD

Power Snatch + Hang Power Snatch (5 Sets of this complex. Get progressively heavier.)

Cashout

Geno Smith (Time)

3 RFT

20 Goblet Squats (70KB/50KB)

10 KB Swings

*Do not put down the kettlebell. Each time the KB is dropped is a 10 burpee penalty.
…….and no, you can’t rest it on your foot.

Death By Thrusters (AMRAP – Reps)

135/95

Feature Video

Cloud 9 Teen Camp