Cloud 9 CrossFit – CrossFit

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Warm-up

Cloud 9 Crossfit Warmup (No Measure)

2 Rounds:

200m run or 250m row

10 OH Squats with PVC pipe

10 AB Mat Situps

10 Iron Crosses

10 Pushups

10 Scorpions

10 Pullups

25 Double Unders

Strength

Bench Press (5-5-3-3-3)

WOD

Metcon (Time)

Happy WODoween

31 KB swings 70#/50#

31 Tuck Jumps

31 Push-Ups

31 Walking Lunges

31 Over-the-bar Burpees

31 KB snatches (70/50)

31 Sit-ups

31 Broad Jumps

31 Squats

31 Deadlifts (135/95)