Workout 8.21.16

Nickname: if you mess with the bull…you become the bull

Cloud 9 CrossFit – CrossFit


Optional on your own time:


On the board. Complete before class starts

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Cow complex practice



Metcon (AMRAP – Rounds and Reps)

Partner workout

8 min amrap:

“Cow Complex” 155/105

4 deadlifts

3 hang cleans

2 front squats

1 jerk
You go I go format. Each person must complete a full complex before the switch. 10 reps per round

Metcon (AMRAP – Reps)

10 min amrap

1-10 burpees
You go I go format. Each time you go must do at least 1 but no more than 10. 5 strict pull ups between turns.

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