Workout 12.15.16

Nickname: Yoohoo! Big Summer Blowout!

Cloud 9 CrossFit – CrossFit

Warm-up

2 rounds C9C warmup as class

Buy In

800m Row (Time)

Max Effort 800m Row

WOD

Metcon (AMRAP – Reps)

2 rounds

90 seconds max reps

Backsquat

90 seconds rest

2 rounds

90 seconds max reps

Front squat

90 seconds rest

2 rounds

90 seconds max reps

Overhead squats

90 seconds rest

(After the second round of each variation of squat you have an additional minute to change weights before the next squat element)
BS:

-men:1.5 x bw

-women:1.25 x bw

FS:

-men 1.25 x bw

-women 1 x bw

OHS:

-men 1 x bw

-women .75 x bw

Cashout

Stretch/foam roll and stay nimble

Feature Video

Phil’s Journey For A Better Life