Workout 5.11.15

Nickname: Bacon cheddar cheese burger with fries

Cloud 9 CrossFit – CrossFit

Warm-up

Cloud 9 Crossfit Warmup (No Measure)

Before Class Time Starts:

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

Buy In

Miley Cirus (AMRAP – Reps)

7 Min AMRAP

Bear Complex 135/95
When clock hits 10:00 start WOD

WOD

Metcon (Time)

5 Rounds for Time

10 Thrusters 135/95

20 Pull-ups

30 mountain climbers
Start cash out before 5 mins to the hour. Put a time cap on WOD if necessary

Cashout

Metcon (AMRAP – Reps)

Shoulder to overhead TABATA

135/95

Feature Video

Hear From Cloud 9 Members