Workout 7.24.17

Nickname: Calm before the storm…

Cloud 9 CrossFit – CrossFit

Warm-up

2 Rounds

300′ Run (75-80% pace)

300′ High Skip

300′ High Knee Karaoke

Then…

With 3 Rounds

3 Pull-ups

3 C2B Pull-ups

5 Clapping push-ups

Skill

Pull-up profession and skill work

Work on any of the following and a coach will walk around. This is the athletes’ opportunity to find the correct scale for the wod.

-jumping pull-up

-pull-ups from a barbell on squat rack

-banded pull-ups

-pull-up attempts (just short of chin above bar)

If you have pull-ups, try to help others!

WOD

Metcon (Time)

800m Run

Then…

3 Rounds For Tim

12 C2B Pull-ups

10 Push Presses 155/105

Then…

500m Row
Stimulus: Smooth and increasing speed throughout, sprint at the finish.

Scaled:

Option 1- pull-ups, 135/95

Option2- jumping pull-ups, 95/65

Cashout

1 Min Push-up position (at the top)

Max Push-ups

Max Push-ups from knees

1 Min push-up position

Feature Video

Hear From Cloud 9 Members