Workout 3.6.15

Nickname: 15.2 is……..14.2.

Cloud 9 CrossFit – CrossFit

Warm-up

(No Measure)

Shoulder and Hip Mobility:

2 Rounds if time:

10 90-90 Arm Stretches each arm

10 Arm Sweeps each arm

10 PVC pass thrus

10 PVC squats with 3 sec pause at bottom

10 1-arm overhead kettlebell lunges

10 OH squats with empty bar

then,

Row 600m

rest 30 sec

Row 400m

rest 30 sec

Row 200m

Metcon

CrossFit Games Open 14.2 and 15.2 (AMRAP – Reps)

Includes Masters up to 54 years old

0:00 – 3:00

2 Rounds of:

10 Overhead Squats, 95# / 65#

10 Chest-To-Bar Pull-ups

3:00 – 6:00

2 Rounds of:

12 Overhead Squats, 95# / 65#

12 Chest-To-Bar Pull-ups

6:00 – 9:00

2 Rounds of:

14 Overhead Squats, 95# / 65#

14 Chest-To-Bar Pull-ups

The ladder will ascend every 3-minutes until the athlete can not complete the ladder.

Feature Video

Hear From Cloud 9 Members