Workout 1.24.17

Nickname: Happy Birthday Jeff Freak’n Ellis

Cloud 9 CrossFit – CrossFit

Warm-up

2 Rounds as a class

C9C Warm-up

WOD

Metcon (Time)

For Time with a partner

49 Burpees

49 Ring Rows

49 Deadlifts 135/95

49 KB Swings 50/35

49 Goblet Squats 50/35

49 Power Cleans 135/95

49 Box Jumps 24/20

49 HR Push-ups

49 Fairy Jumps

49 Sit-ups
One person works at a time while the other partner holds a plate overhead 45/25 (not resting on head)

Feature Video

Phil’s Journey For A Better Life