Workout 6.29.15

Nickname: Working off the weekend sins….

Cloud 9 CrossFit – CrossFit

Warm-up

Cloud 9 Crossfit Warmup (No Measure)

Before Class Time Starts:

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

Mobility

5 Minutes Hip Mobility

5 Minutes Back/Shoulder Mobility

*as a class, coaches choice

Buy In

400m Run (Time)

Max Effort 400m Run
Go Hard on this!!! Set a PR!

At 3 Mins…Start WOD

WOD

Metcon (AMRAP – Reps)

AMRAP

17 Mins

1 Power Clean 115/85

1 Burpee

1 Pull-up

2 Power Cleans

2 Burpee

2 Pull-up

3

3

3

4….

Feature Video

CrossFit Class Workout