Workout 12.11.16

Nickname: Fake left then attack right

Cloud 9 CrossFit – CrossFit


Before class starts…do 1 length of the gym walking lunge with arm sweep while down in the lunge

Buy In

6 min emom

15 russian kb swings 50/35

10 sec dead hang on the bar


Metcon (Weight)

Split jerk from the rack

The first 3 singles are build up sets. Once you start the 5 sets of 3, move as much weight as possible each set. Score is total weight moved.


Metcon (AMRAP – Reps)

For total reps of all intervals:

Tabata push press 75/55

Tabata sit up

Tabata sumo deadlift high pull

Tabata push up

Feature Video

Phil’s Journey For A Better Life