Workout 11.18.14

Nickname: DEADLIFT DAY : D

Cloud 9 CrossFit – CrossFit

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

Strength

Deadlift (8-6-4-2-2-2)

Metcon

Metcon (AMRAP – Rounds and Reps)

5:00 AMRAP:

10 1-Arm KB Thrusters, 5 ea arm 50/35

10 Burpees

rest 2:00, then:

Metcon (AMRAP – Rounds and Reps)

5:00 AMRAP:

5 Strict Pullups

10 Fairy Jumps

Cashout

Double Under Tabata (AMRAP – Reps)

Feature Video

Cloud 9 Teen Camp