Workout 2.20.16

Nickname: You feeling lucky punk?

Cloud 9 CrossFit – CrossFit

Warm-up

Jump rope work

Buy In

Partner wod. Athlete 1 picks a card and athlete 2 does the work. Then switch…

Metcon (AMRAP – Reps)

8 min AMRAP

Clubs = push ups

Spades = air squats

Hearts = burpees

Diamonds = fairy jumps
Number cards are that many reps. Face cards are 11 reps. Aces are 15 reps.

WOD

Metcon (Time)

1-2-3-4-5-6-7-8-9-10

Power cleans 155/105

10 lateral hops between rounds

Feature Video

Phil’s Journey For A Better Life