Workout 3.14.16

Nickname: Holy carbohydrates, Batman!

Cloud 9 CrossFit – CrossFit

Warm-up

2 Rounds

10 wall facing ohs

10 Russian baby makers

1 length walking straight leg kicks

30 double unders

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Review Complex

WOD

Metcon (Weight)

Every 2 Mins for 6 Rounds (12 mins)

3 Hang Squat Cleans

2 Jerks

work up to a heavy weight…add weight in between rounds

Cashout

Metcon (AMRAP – Rounds and Reps)

8 Min AMRAP

10 Hand Release Burpees

15 2 for 1 Wallballs 20/14

Feature Video

Phil’s Journey For A Better Life