Cloud 9 CrossFit – CrossFit

Please come to the gym hydrated today and bring water! Nobody is allowed to die…that is all!

Warm-up

3 rounds

100′ Duck walk

100′ straight leg kick

10 calorie row (hard rows)

5 pull-ups

5 chest to bar pull-ups

2 bar muscle-ups (optional)

Specific Warmup

Hip flexor mobility

Then…

Power clean review

Then…

Perform 9 unbroken power cleans in preparation for WOD. This will determine you game weight.

WOD

Metcon (AMRAP – Rounds and Reps)

18 min AMRAP

Row 600m

60 Air squats

9 power cleans 165/115
Stimulus: 4 + rounds. Air Squats in large sets. Athletes can utilize singles on power cleans, but should be able to perform 9 touch and go reps during the warmup.

Scaling:

Option 1: 40 squats, 135/95

Option 2: 400m row, 30 squats, 95/65

Option 3: consult a coach, 4+ rounds is the goal!

Cashout

Optional: Foam roll legs and lower back. Smash up bottom of foot with a baseball, about 2 mins each foot.