Workout 11.20.14

Nickname: Happy Friday!

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

Practice Muscle Up Progressions, Kipping/Butterfly Pullups for 8 Minutes.

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Metcon

Metcon (Time)

Partner Up:

3 x 500m Rows

-Rest the time it takes for your partner to row.

-Reset the rower for your partner.

-Record your best row time.

Feature Video

Phil’s Journey For A Better Life