Workout 4.15.17

Nickname: Wow

Cloud 9 CrossFit – CrossFit

Warm-up

Before class starts complete 30 sec dead hang on the bar and 20 walking lunges

Buy In

6 min emom

Turkish get up + 25 yard waiters walk + Turkish get down

*switch arms every min

WOD

Metcon (Time)

For time:

30 Russian kb swings

Run to the 400m mark with kb

10 kb thrusters/arm

Run inside with kb

10 kb snatches/arm

Run to fhe 400m mark with kb

10 kb thrusters/arm

Run inside with kb

30 Russian kb swings

Cashout

Aerobic conditioning

10 min of burpee broad jumps over a panel or row at a sustained pace

Feature Video

Cloud 9 Teen Camp