Workout 12.8.14

Nickname: Bossday

Cloud 9 CrossFit – CrossFit

Warm-up

Perform the warm-up on your own… will be starting a few minutes passed the hour

(No Measure)

750m row

15 burpees

15 pull-ups

10 inchworms

Strength

Overhead Walking Lunges (4-4-4-4)

From the ground to overhead…each step is 1 rep

WOD

Jeff Ellis (AMRAP – Reps)

2 Rounds (Rest 5 Mins between rounds)

2 Mins Wall Walks

2 Mins Burpee Wallballs 20/14

2 Mins Burpee Box Jumps 24/20

2 Mins Muscle-ups

2 Mins Rowing (calories)
Note: You must catch the medball before it hits the ground before each burpee.

400M run penalty for hitting the ground

Cool Down/Recovery

Metcon (No Measure)

2 Rounds

Row 500m

10 PVC Pass Through

Feature Video

Hear From Cloud 9 Members