Workout 10.21.14

Nickname: Wicked

Cloud 9 CrossFit – CrossFit

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Warm-up

1 Round C9 Warm-Up

10 Pass-Throughs

10 Arm Circles (Front/Back)

10 Leg Swings (Ea. Leg)

10 Lateral Lunges (Ea. Leg)

10 Outside Mountain Climbers

Strength

Overhead Squat (3-3-3)

WOD

C- 135/95#

P- 115/80# ; Knee 2 Elbow

F- 95/65# ; Bent Leg Raise

12 Minutes in Heaven (AMRAP – Reps)

12 Min AMRAP

3 Thrusters (135/95)

3 Box Jumps (24/20)

3 Toes 2 Bar

6 Thrusters

6 Box Jumps

6 Toes 2 Bar

9 Thrusters

9 Box Jumps

9 Toes 2 Bar

….

Cashout

Ring Row Tabata (AMRAP – Reps)

Ring Row Tabata

Rx = Arms begin fully locked out under straps. At the top, rings make contact with chest.

Feature Video

CrossFit Class Workout