Workout 11.9.14

Nickname: Beastmode!

Cloud 9 CrossFit – CrossFit

Congrats to everyone who competed this weekend at Rally in the Valley! You all proved what hard work and determination can do! Also a big thank you to everyone who came out as spectators. Be proud of the Cloud!

View Public Whiteboard

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

Weightlifting

Bench Press

Metcon

Wittman (Time)

Seven rounds:
1.5 pood Kettlebell swing, 15 reps
95 pound Power clean, 15 reps
15 Box jumps, 24″ box
Post total time.

Cool Down/Recovery

1000m easy row

Foam Roll the lower body

Banded Shoulder Mobility

Feature Video

Phil’s Journey For A Better Life