Workout 4.5.15

Nickname: Here comes the Heavy.

Cloud 9 CrossFit – CrossFit

This is a Testing week for lifts! Please be sure to enter ALL of your weights so we can better assess your progress in the future!

Warm-up

Cloud 9 Crossfit Warmup (No Measure)

Before Class Time Starts:

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

Weightlifting

The CrossFit Total (Total Weight)

Use the entire class time for this Total. Use your time wisely, come to class with numbers ready to go!

Warm up Sets:

4- 55%

3- 65%

2- 75%

Working Sets:

1- 85%

1- 95%

1- Max

Feature Video

Cloud 9 Teen Camp