Cloud 9 CrossFit – CrossFit

Warm-up

10 Overhead squats

10 Front rack lunges

30 Second Samson Stretch Each side

10 Pull-ups

Buy In

Fairy Jump TABATA (AMRAP – Reps)

WOD

Pick a weight and stick with it.

Then row 500m at moderate pace

Cashout

Metcon (Time)

3 Rounds for time

30 Pull-ups

20 HSPU’s