Cloud 9 CrossFit – CrossFit

Warm-up

5 Min EMOM

8 Push-ups

8 Wallballs

8 air squats

Buy In

WOD

Metcon (AMRAP – Reps)

3 Rounds

At body weight. Bench press until failure…rest between rounds as needed.

add all three reps for total score

Metcon (Time)

3 Rounds

50 Wallball Push Presses 20/14

250m Row

Cashout

L-sit TABATA (No Measure)

From Rings

Scaled hanging from pull-up bar