Workout 12.2.14

Nickname: HUMP DAY!!!!

Cloud 9 CrossFit – CrossFit

Cloud 9 Crossfit Warmup (No Measure)

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
Please arrive a little before class to Warm-up

Strength

Hang Clean (3-3-3-3-3)

WOD

Metcon (Time)

5 Rounds for Time

Run 400m

21 KB Swings 50/35

12 Pull-ups
25 Min Time Cap

Cool Down/Recovery

Metcon (No Measure)

Cool Down

2 Rounds

250m row

10 PVC Pass Throughs

Feature Video

Cloud 9 Teen Camp