Workout 5.12.14

Nickname: Benchmark Day 1 (Helen)

Main – CrossFit

Only the WOD will count towards the challenge, we will only be counting PR’s for each team. Some of you may have not performed the WOD so you’ll have to make it up when we retest in a few weeks. If you miss a Benchmark WOD you can make it up on another day. We will only have a 3 testing benchmarks with 1 AMRAP, 1 Total, and 1 Timed event.

View Public Whiteboard

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
Please warm-up before class if possible

Buy In

(No Measure)

Hip Mobility (Coach’s Choice)

WOD

Clean (3-3-2-2-1-1-1-1)

Cashout

Helen will be our Benchmark!

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Feature Video

Cloud 9 Teen Camp