Workout 11.6.16

Nickname: Lava hound

Cloud 9 CrossFit – CrossFit


Complete before class starts after 250m easy row.

100m Row (Time)

100m Row

Buy In

3 rds of

5 tap swings

10 ring rows

10 lateral lunges


8 min emom

4 back squats @ 65-70% 1rm


Metcon (Calories)

20 min amrap

5 pull ups

10 push ups

15 air squats

20 pulls on the rower*

*only calories on rower count for score

Feature Video

Phil’s Journey For A Better Life