Workout 12.29.14

Nickname: get some!

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

Buy In

Front Squat (5-5-5-5)

WOD

Metcon (AMRAP – Rounds and Reps)

Partner WOD

15 Min AMRAP

couplet 1:

15 Snatches 75/55

30 Double Unders

couplet 2:

15 Pull-ups

15 Air-squats

Both Partners must Run 200m together…switch couplets when you get back inside

Cashout

400m Run (Time)

Max Effort 400m Run

Feature Video

Hear From Cloud 9 Members