Workout 4.5.17

Nickname: Austin 3:16

Cloud 9 CrossFit – CrossFit

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Metcon (Weight)

Bench Press


After each set immediately flip the tire 15 times. Add weight to bench each set. For safety DO NO CLIP THE BARS!!


Metcon (Time)

6-9-12-9-6 reps for time of:

Burpees over the bar

185/125 lb. front squats

Chest-to-bar pull-ups WOD

Must clean bar from ground

Feature Video

Phil’s Journey For A Better Life