Workout 11.16.16

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

Cloud 9 CrossFit – CrossFit

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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


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

Phil’s Journey For A Better Life