Workout 8.5.16

Nickname: Don’t be such a squidward

Cloud 9 CrossFit – CrossFit

Mobility

Optional on your own time:

https://www.youtube.com/watch?v=FYwCcborKnE

Warm-up

C9C Warmup (No Measure)

200m Run

10 OHS

10 Sit-ups

10 Iron Crosses

10 Push-ups

10 Scorpions

10 Pull-ups

30 Seconds double under work

Buy In

Metcon (Weight)

5 rounds every 2 minutes

Squat Clean+Hang Squat Clean+2 Front Squats+Jerk
Add weight between rounds

WOD

Metcon (AMRAP – Reps)

Tabata GHD Hip Ext.

1 min rest

Tabata ring rows

1 min rest

Tabata overhead shoulder press w/ plate 45/25

1 min rest

Tabata burpees
Score total reps (as in all rounds of every tabata) add everything

Feature Video

Hear From Cloud 9 Members