Workout 11.24.14

Nickname: Mashed Potatoes

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

Weightlifting

Olympic Lifting Total (Total Weight)

Metcon

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips

Feature Video

Phil’s Journey For A Better Life