Cloud 9 CrossFit – CrossFit

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Warm-up

If it’s possible, please come in early to get a good warm-up in. This way we can start right at the hour.

Strength

Guidelines for adjustment:

0-1 Reps = Decrease by 5#

2-4 Reps = No Change

5-7 Reps = Increase by 5#

>7 Reps = Increase by 10#

Back Squat (APRE 3)

WOD

Time Cap = 40 Minutes

Badger (Time)

Three Rounds for time of:

30 Cleans, 95#

30 Pull-ups

Run 800 meters
Ladies Rx Weight = 65#