Workout 5.3.16

Nickname: EVEN FASTER!!!

Cloud 9 CrossFit – CrossFit


300m row 80% pace

then 2 rounds

1 length straight leg kicks

1 length bear crawl

1 length paraformis stretch

1 length high knees (quick and short steps)

10 russian baby makers

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Baseline (Time)

500m Row

40 Air Squats

30 Ab Mat Situps

20 Pushups

10 Strict Pullups
They do not have to be strict pull-ups…any will do! Go HARD, FAST, and as if your life depended on it. PR the shit out of this one!


Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP

50 Double Unders

10 Back Squats 135/95
Bar starts on the ground


Metcon (AMRAP – Reps)

Hang Clean TABATA 135/95

Feature Video

Phil’s Journey For A Better Life