Workout 12.3.14

Nickname: Beast of the East

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

WOD

Wyk (Time)

5 Rounds for time of:

5 Front Squats, 225#

5 Rope Climbs, 15′

400m Run with 45# plate
Scale accordingly…these front squats should be HEAVY, but don’t compromise on form. From the ground!

Female weight is 165 for squats, 25 for run

If you can’t climb rope, do 10 ring rows+10 situps = 1 rope climb

Cool Down/Recovery

Metcon (No Measure)

Row 500m

Don’t poop your pants

Feature Video

Hear From Cloud 9 Members