Workout 10.22.14

Nickname: Woot Woot

Cloud 9 CrossFit – CrossFit

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Warm-up

1 Round C9C Warm-up

Burgener Warm-up (Clean)

Strength

Metcon (Weight)

12 Min EMOM

3 Deadlifts

1 Hang Clean
Rx Weight = 80% 1RM Hang Clean

*Must not release bar until clean is complete

WOD

Metcon (AMRAP – Reps)

6 Minute Cap

1000 M Row

As many Wallballs in remaining time.

Accessories

3 Rounds not for time:

15 GHD Hip Extensions

14 Seated KB Twists

Feature Video

CrossFit Class Workout