Workout 3.31.15

Nickname: Do WORK.

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

Weightlifting

Bench Press (2-2-2-2-2-2)

WOD

Metcon (Time)

For Time:

10- Ground to Overhead 135/95

20- Burpees over the Bar

8- Ground to Overhead

16- Burpees over the Bar

6- Ground to Overhead

12- Burpees over the Bar

4- Ground to Overhead

8- Burpees over the Bar

2- Ground to Overhead

4- Burpees over the Bar

Feature Video

Hear From Cloud 9 Members