Workout 11.6.14

Nickname: Cool it down, yo.

Cloud 9 CrossFit – CrossFit

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Warm-up

Cloud 9 Crossfit Warmup (No Measure)

2 Rounds:

200m run or 250m row

10 OH Squats with PVC pipe

10 AB Mat Situps

10 Iron Crosses

10 Pushups

10 Scorpions

10 Pullups

25 Double Unders

Buy In

Metcon (Weight)

Every 90 seconds for 9 Minutes:

2 Turkish Getups, 1 per arm

Double Unders/Singles in Remaining Time

C: 50/35

P: 35/20

Metcon

Metcon (AMRAP – Rounds and Reps)

15:00 AMRAP:

400m Run

20 Sumo Deadlift High Pulls

10 Burpees over the Bar

C: 95/75

P: 85/65

F: 75/55

Cashout

Member’s Choice Tabata (AMRAP – Reps)

Feature Video

CrossFit Class Workout