Workout 11.16.16

Nickname: Everyone wants to be a beast, until its time to do what beasts do

Cloud 9 CrossFit – CrossFit

Buy In

Run 400m at an 80% pace with short spurts of sprinting before shuttle run.

300yard shuttle sprint (Time)

6 50yard sprints at max effort
At 6 mins start WOD

WOD

Metcon (Time)

3 rounds for time

10 back squats 315/205 (from rack)

15 strict HSPU’s

20 Strict pull-ups

25 GHD Sit-ups
Scaled HSPU’s: shoulder press with heavy dumbells

Feature Video

Hear From Cloud 9 Members