Workout 2.12.15

Nickname: Freaky Friday Fun!

Cloud 9 CrossFit – CrossFit


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


Front Squat (2-2-2-2-2-2)

Use 75-80% 1RM.

Rest only the amount it takes you to load the bar.


Metcon (AMRAP – Reps)

3 x :45 AMRAPs:

Ground to Overhead use 65% 1RM Power Clean.

rest :45

Record highest reps.


Metcon (AMRAP – Reps)

EMOM for 10:00:

Odd Minutes: 15 Wall Balls 20/14

Even Minutes: AMRAP Strict Pullups

Record highest Pullups.

Feature Video

Phil’s Journey For A Better Life