Cloud 9 CrossFit – CrossFit

Warm-up

3 Rounds

200m Row (about 80%)

5 Thrusters Barbell

10 Pull-ups

Buy In

Posterior Chain Smash (balls)

Posterior Banded Stretch

WOD

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

Cashout

Metcon (AMRAP – Reps)

3 Rounds

1 Min AMRAP

Floor press 135/95

1 Min AMRAP

Floor sweepers 135/95