Workout 10.10.15

Nickname: After the sun rises…

Cloud 9 CrossFit – CrossFit

Buy In

Burgener-like warm up as a class


Work with someone if possible

Hang Power Snatch (3-3-3-3-3)


With a partner. You go for 1 min, they go for 1 min for six rounds each. Individual score is total box jumps.

Metcon (AMRAP – Reps)

OTM every other min for 6 rounds:

10 kb snatches, 5 right/5 left 50/35

Max box jumps 24/20
Individual score is total box jumps at the end of 6 rounds


“Knock knock”

“Who’s there?”

“Your muscle up”

“Your muscle up who?”


…do 30 strict ring dips

Feature Video

Cloud 9 Teen Camp