Workout 3.9.15

Nickname: Keeping Up with Cloud 9 CrossFit

Cloud 9 CrossFit – CrossFit

Warm-up

(No Measure)

3 Rounds:

5 Strict Press Empty Bar

5 Push Press Empty Bar

5 Back Squats Empty Bar

:45 Handstand Hold

:30 L Sit on Rings or Parallettes

Weightlifting

2 Power Cleans + Split Jerk

– Build to a Heavy complex.

– Pause 2 seconds in the bottom of your Split Jerk before bringing it back up to standing.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 8:00:

8 Strict Handstand Pushups

8 Burpee Box Jump Overs

Feature Video

Phil’s Journey For A Better Life