Workout 3.12.16

Nickname: Hehehe will fill in later

Cloud 9 CrossFit – CrossFit

Announcement

Open workout 16.3 judging begins at 10am

Warm-up

1 length walking lunges

1 length butt kickers

1 length high kicks

1 length Samson stretch

2 rds

Strength

From the rack

Front Rack Lunge (4-4-4-4-4)

WOD

With a partner

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

10 alternating deadlifts 275/185

20 alternating box jump overs

Cashout

With a partner separated by 1 panel

60 goblet squat tosses with med ball

Feature Video

CrossFit Class Workout