Workout 9.22.15

Nickname: Curls are dumb, but damn his biceps are fine

Cloud 9 CrossFit – CrossFit

Warm-up

2 Rounds

200m Row

10 PVC Thruster

10 Russian Baby Makers

Buy In

Cartwheel Skill work

http://gymnasticswod.com/content/cartwheel-progression-pt1

WOD

Metcon (AMRAP – Rounds and Reps)

13 Min AMRAP

200m Run

20 Deadlifts 185/125
Rest 4 Mins then start cashout…

Men…if you’re going RX use two 35lb weights vs 45lb. This will set you up for the cashout easier.

Cashout

Metcon (Time)

21-15-9

Sumo Deadlift High-Pulls 115/75

Shoulder to overhead

Feature Video

Cloud 9 Teen Camp