Workout 11.12.15

Nickname: why not?

Cloud 9 CrossFit – CrossFit

Warm-up

2 Rounds

Before Class!!!!

10 Burpees

200m Run

10 Fairy Jumps

10 Push-ups

Buy In

PR this WOD!!! It’s a benchmark that needs a gold ribbon!

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
The clock will continue throughout the entire class…move immediately to the WOD

WOD

Metcon (Time)

For Time

150 Walking Lunges

50 Clapping Push-ups
Your time will be whatever the clock says…no need to subtract or do any math. Immidiately start cashout

Cashout

Metcon (Time)

For Time

1 Mile Sandbag Carry (black/green)
whatever the clock says when your done is your time…no math needed

Feature Video

Phil’s Journey For A Better Life