Workout 11.30.14

Nickname: December Bombshell!

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

WOD

With a running clock of 44 mins, complete the two wods…you can start either running or rowing

Metcon (Calories)

22 Min Row

Metcon (Distance)

22 Min Run
Measure in every 200m…(ex: 3600m 3800m 5200m)

Feature Video

Phil’s Journey For A Better Life