Workout 12.30.14

Nickname: Last WOD of 2014

Cloud 9 CrossFit – CrossFit

Warm-up

Cloud 9 Crossfit Warmup (No Measure)

2 Rounds:

200m run or 250m row

10 OH Squats with PVC pipe

10 AB Mat Situps

10 Iron Crosses

10 Pushups

10 Scorpions

10 Pullups

25 Double Unders

WOD

Metcon (Time)

With a partner, For Time…

Row 2014m

200 wall balls

160 sit-ups

120 KB swings 70/50

80 hip ext

40 Shoulder to overhead 165/105

Row 2015m
Only one person can work at a time

Cashout

Have a happy new year!

Feature Video

CrossFit Class Workout