Workout 8.2.17

Nickname: Buck Furpees

Cloud 9 CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Musical Medicine Balls

Coach will call out one of the following movements: walk, run, bear crawl, duck walk, or crab walk. When they stop the music everyone will have to sit down on a medicine ball. Knocked out players will spend the remainder of the time rowing until only one remains.

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP:

10 Burpees

10 Back Squats (135/95)
Stimulus: Target is 6 to 7 rounds. Stay moving during the burpees and large sets on the back squat.

Scaling: Reduce the weight on the back squat to a weight that can be managed unbroken for the first 2 to 3 sets minimum.

Accessories

Metcon (No Measure)

At your own pace complete:

30 Weighted Situps (35/25)

30 Situps

30 Knees to Elbow

Feature Video

Hear From Cloud 9 Members