Workout 12.28.14

Nickname: Do you feel lucky…punk?

Cloud 9 CrossFit – CrossFit

Buy In

Shoulder mobility test

Hip mobility test

Mobility exercise

Retest

Then 2 rds of:

10 air squats

10 GHD back extensions

WOD

Metcon (Time)

3 rounds of:

12 deadlifts 275/195

24 Russians kb swings 70/50

48 double unders

Cashout

The clock will continue to run. You have 5 min to rest before starting the cash out. During that time draw cards from the deck until you have all 4 suits in your possession. Number of the card is the reps, jacks 11, queen 13, king 15, ace 20

Metcon (AMRAP – Rounds and Reps)

10 min of:

Pull ups – heart

Push ups – diamond

Sit ups – club

Air squats – spade

Feature Video

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