Cloud 9 CrossFit – CrossFit

Warm-up

Complete before class. Row 250 easy, short rest, then hit it!

500m Row (Time)

Max Effort 500m Row

WOD

Metcon (AMRAP – Rounds and Reps)

Partner workout

20 min amrap

15 cal row

12 push ups

9 ttb
1 person completes a full round then switch

Cashout

This starts 5 min after amrap …

100 yard run

3 hspu