Workout 10.10.16

Nickname: Ladies Monday 10/10

Cloud 9 CrossFit – Ladies Only


Deadlift (5-5-5)

3 Sets:

5 Deadlifts @ 70% rest 1:00

20 Barbell Dips rest 1:00

– set a barbell at about thigh height and do dips like you would on a box.


Metcon (No Measure)

12:00 AMRAP:

10 Barbell “Row” Pullups

20 Walking Lunges

10 Ring Pushups

20 Walking Lunges
For the Barbell Row Pullups, Set a barbell at about your rib cage, and do pullups like a ring row.

For the Ring Pushups, set rings a few inches off the ground.

Core Work

6:00 EMOM

Min 1- 45s Bicycles

Min 2- 45s Jack Knife

Feature Video

Hear From Cloud 9 Members