Workout 7.6.17

Nickname: Afraid of the Dark

Cloud 9 CrossFit – CrossFit

Warm-up

Coach’s choice running and agility warm up

Specific Warmup

Highlight the med ball clean. Brief and demo the 5-10-5 sprints

WOD

Metcon (Time)

5 rounds for time

15 wall ball 20/14

200m run

15 med ball clean 20/14

200m run
Stimulus is 12-17 min

SCALING

Option 1: 14/10 med ball

Option 2: 10 reps of wall ball and med ball cleans

Cashout

5 sets of 5-10-5 sprints

*start slow then add the speed in the later sets. 1 min rest between sprints

Feature Video

Phil’s Journey For A Better Life