Workout 6.29.17

Nickname: Bubble Butt

Cloud 9 CrossFit – CrossFit

Warm-up

Pizza Delivery

3 Rounds of 1 Min each

Round 1- 5 Burpee Penalty

Round 2- 10 Squat Penalty

Round 3- 20 Double unders or singles

Specific Warmup

8:00 EMOM

5 Deadlifts

Add weight every 1-2 rounds. You should easily be able to do your game weight for 5 reps.

WOD

Metcon (AMRAP – Reps)

5:00 AMRAP

3 Deadlifts 275/185

9 Box Jump Overs 24/20

5:00 Rest

5:00 AMRAP

9 SDHP 95/65

27 Double Unders
Stimulus: 6+ (should be 1 round every 45-55 sec.). Unbroken barbell movements

Scaling:

Option 1- DL 225/155

Option 2- DL 155/105, 75/55, Singles

Cashout

Cooldown stretch, coach’s choice

Feature Video

Hear From Cloud 9 Members