Workout 12.11.14

Nickname: Lani Rick

Cloud 9 CrossFit – CrossFit

Warm-up

2 Rounds

Row 300m

10 Overhead Squats

10 PVC Pass Throughs

10 Strict HSPU

10 Box Jumps

WOD

Lani Rick (Time)

3 Rounds for time

20 Front Squats 185/135

30 KB Swings 70/50

40 Box Jumps 30/24

50 Wall Balls

Cashout

Wallball TABATA (AMRAP – Reps)

Feature Video

Hear From Cloud 9 Members