Workout 7.25.16

Nickname: I am the night, I am the darkness

Cloud 9 CrossFit – CrossFit

Mobility

Optional on your own time:

https://www.youtube.com/watch?v=yphER5FELSo

Warm-up

2 rounds

10 burpees

10 fairy jumps

1 length MAX distance broad jumps

1 Length straight leg kicks

1:00 ohs hold with barbell or pvc

Buy In

Power Clean (4-4-4-4-4)

WOD

Metcon (Time)

3 rounds

15 power cleans 115/75

15 S2OH

30 lateral bar hops
Note time…then immediately start Cashout.

Cashout

Metcon (Time)

6 rounds

10 ring push-ups

20 sit-ups

Feature Video

Cloud 9 Teen Camp