Workout 7.21.16

Nickname: Work hard & dream big

Cloud 9 CrossFit – CrossFit

Mobility

Optional on your own time:

https://www.youtube.com/watch?v=4wH3a3RB9q4

Warm-up

2 rounds

200m run

10 wall facing squats

10 situps

10 iron crosses

10 push-ups

10 scorpions

10 pullups

30 seconds double under work

Buy In

Split Jerk (Est 1RM)

WOD

Metcon (AMRAP – Reps)

Every 4 mins for 4 rounds

Run 400m

S2OH (men: 100%Bw, women: 75%BW)
Score total S2OH

Bar must be cleaned off the ground like a boss!

Feature Video

Phil’s Journey For A Better Life