Workout 11.19.16

Nickname: Hello Darkness My Old Friend

Cloud 9 CrossFit – CrossFit


before class starts…

bear crawl 2 lengths of the gym

Buy In

shoulder mobility


8 min emom

2 shoulder press from the rack @ 80% 1rm

*last set for max reps


Metcon (AMRAP – Rounds and Reps)

Partner WOD

10 min for rounds and reps

9 russian kb swings 70/50

6 kb snatches

3 kb s2oh

5 burpees
Partner can start swings during the burpees at the end of a round


Accumulate 3 min in a handstand

Feature Video

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