Workout 9.24.16

Nickname: Flying Purple People Eater

Cloud 9 CrossFit – CrossFit

Mobility

Optional on your own time:

https://www.youtube.com/watch?v=FrB_XcYXG5k

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Shoulder mobility as a class – scapular push ups, wall presses, arm sweeps

WOD

8 min EMOM

10 shoulder presses from the ground

use 40%1rm on the bar

Cashout

Metcon (AMRAP – Reps)

Partner workout

15 min time cap:

300 double unders

200 hrpu

100 alt kb cleans 50/35

50 ring pull ups

Burpees for reps
Split the reps however you want. Score is the burpees

Feature Video

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