Workout 9.8.15

Nickname: Helen Sandwich

Cloud 9 CrossFit – CrossFit

Warm-up

2 rounds

20 squats

10 pull-ups

5 bear complex empty bar

Buy In

Overhead Squat (2-2-2-2-2-2)

WOD

Complete Grace, Helen, and Isabel consecutively for time! 20 Min time limit.

SCALE THE WEIGHTS TO FIT TIME FRAME NOT EGO!!!

Metcon (Time)

For Time

“Grace”

30 Clean and Jerks 135/95

“Helen”

3 Rounds

400M Run

21 KB Swings 50/35

12 Pull-ups

“Isabel”

30 Snatches 135/95

Feature Video

Phil’s Journey For A Better Life