Workout 11.17.16

Nickname: Everything before 1776 was a mistake

Cloud 9 CrossFit – CrossFit

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Metcon (AMRAP – Rounds and Reps)

25 min AMRAP

200m run

5 thrusters 145/95

10 power cleans

15 burpees over the bar

20 pull-ups


Couch stretch

Pigeon stretch

Calf stretch

Metcon (AMRAP – Reps)

2 min AMRAP

Double unders

Feature Video

Phil’s Journey For A Better Life