Workout 3.31.16

Nickname: BossFit

Cloud 9 CrossFit – CrossFit

Warm-up

2 Rounds

200m Run

20 Double Unders

15 Pull-ups or ring rows

10 Wall facing Squats

5 Burpees

Buy In

Push Press (3-3-3-3)

WOD

David the Gnome (AMRAP – Reps)

3 Min AMRAPS of the following

-Hang Clean 135/95

-Double Unders

-Pull-ups

-Burpees

-KB Swings 70/50

-Wall Balls 20/14

-Box Jumps 24″/20″

-Snatches 135/95
if class is large, you may start at any movement.

Feature Video

CrossFit Class Workout