Workout 12.19.16

Nickname: You dont wanna see me at 10…

Cloud 9 CrossFit – CrossFit

Warm-up

Junk yard dog

1:00 each

Buy In

Shoulder mobility coaches choice

Then…

External rotation press for overhead stability (use boxes if benches are all taken)

WOD

Metcon (Weight)

Every 3 mins for 7 rounds

1 hang snatch + 1 snatch balance + 2 behind the neck jerks + 4 overhead squats

Cashout

Metcon (Time)

For time

50 later hops over bar

20 snatches 75/55

25 lateral hops

10 snatches
Full throttle sprint!

Feature Video

CrossFit Class Workout