Workout 12.28.14

Nickname: Grab your top hat, let’s GO!

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

Gymnastics

Deficit Handstand Push-Ups (1-1-1-1-1-1)

Distance
If you can not do hspu’s do the same rep scheme of Strict Press

Metcon

Metcon (Time)

Every 3 mins for 15 mins

Run 200m

10 pull-ups

10 thrusters 95/65
If you fall short during any round, just keep going until you complete 5 rounds

Cashout

Metcon (AMRAP – Reps)

Push Press TABATA

95/65

Feature Video

Hear From Cloud 9 Members