Workout 1.22.15

Nickname: Fluffer Nutter

Cloud 9 CrossFit – CrossFit

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

Strength

Back Squat (3-3-3)

Warm-up:

5 Reps @ 60%

5 Reps @ 65%

Work:

3 Reps @ 70%

3 Reps @ 80%

3+ Reps @ 90%

Metcon

Metcon (Time)

5 Rounds for time:

20 Ring Rows

25 KB Swings (50/35)

30 Burpees

Feature Video

Phil’s Journey For A Better Life