Workout 4.3.17

Nickname: Find the seem then go north!

Cloud 9 CrossFit – CrossFit

Warm-up

400m run

20 squats

10 pull-ups

10 iron crosses

10 scorpions

20 shoulder presses with barbell

20 deadlifts with barbell

Buy In

Ankle smash then Banded mobility and ❤️

WOD

Metcon (Time)

400m Run

40 deadlifts 185/125

200m run

20 deadlifts

400m Run

40 push presses 135/95

200m run

20 push presses

Cashout

Metcon (AMRAP – Reps)

Max ring dips

2:00 rest

Max ring dips again

Feature Video

Hear From Cloud 9 Members