Workout 10.27.14

Nickname: Fight Gone Worse

Cloud 9 CrossFit – CrossFit

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Warm-up

Cloud 9 Crossfit Warmup (No Measure)

2 Rounds:

200m run or 250m row

10 OH Squats with PVC pipe

10 AB Mat Situps

10 Iron Crosses

10 Pushups

10 Scorpions

10 Pullups

25 Double Unders

Skill

Muscle-Up Progression

WOD

Metcon (AMRAP – Reps)

3 Rounds for Reps:

1:00 Muscle-Ups (Sub: Ring Dips)

1:00 Burpee Box Jump Overs

1:00 Power Cleans (95/65)

1:00 Knee-to-Elbow

1:00 Air Squats

1:00 Rest

Cashout

400m Run (Time)

Max Effort 400m Run

Feature Video

Hear From Cloud 9 Members