Workout 8.4.17

Nickname: Fridays are for the Girls

Cloud 9 CrossFit – CrossFit


Warm-up (No Measure)

3 Rounds:

200m Run

10 Pullups


Warm-up (No Measure)

Pullup progression for kipping and butterfly:

– Pullup Hang, Kip Swing, Kip Swing + Kip

– Butterfly on Box, Butterfly
Use this as an opportunity to get a gameplan for the workout.


Nicole (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
400m Run
Max Rep Pull-ups
Stimulus: High rep, but protect your hands! 6-8 rounds


Option 1- distance

Option 2- distance, ring rows or equivalent

Feature Video

Phil’s Journey For A Better Life