Workout 2.2.17

Nickname: I a peacock! You gotta let me fly!

Cloud 9 CrossFit – CrossFit


2 Rounds C9C Warm-up

Buy In

T-spine mobility


Line up all the Dumbbells in two straight columns in order 5lbs-80lbs

Metcon (AMRAP – Reps)

Alternating Dumbbell Snatch Ladder


10 Alternating Dumbbell snatches
1st min: 5lb

2nd min: 10lb

3rd min: 15lb

4th min: 20lb

5th: 25lb

6th: 30lb

7th: 35lb

8th: 40


10th: 50

11th: 60

12th: 70

13th: 80

*start with two athletes at 5lb snatches, then when they move to 10lb snatches at the second minute, the next two athletes fall in. Like a train. This is “death by” style…go until you can’t get it in anymore in the minute.


Metcon (AMRAP – Reps)

90 second tire flip

(back and forth)

Feature Video

CrossFit Class Workout