Workout 12.7.14

Nickname: Awesome Day

Cloud 9 CrossFit – CrossFit

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

Hang Power Snatch + Power Snatch + Overhead Squat (1-1-1-1-1)

WOD

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

10 Wallballs

10 Pull-ups

10 Snatches 95/65

Cashout

Metcon (AMRAP – Reps)

TABATA

HSPU

Feature Video

CrossFit Class Workout