Workout 1.29.15

Nickname: Leger Douzable

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

Strength

Back Squat (5-3-1)

Warm-up Sets

Then:

5 @ 75% 1RM

3 @ 85%

1+ @ 95%

Metcon

David the Gnome (AMRAP – Reps)

3 Min AMRAPS of the following

-Hang Clean 135/95

-Double Unders

-Pull-ups

-Burpees

-KB Swings 70/50

-Wall Balls 20/14

-Box Jumps 24″/20″

-Snatches 135/95

Feature Video

Cloud 9 Teen Camp