Cloud 9 CrossFit – CrossFit

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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

Skill

Review of techniques and efficiency in the workout exercises.

WOD

Metcon (AMRAP – Reps)

3 Rounds

1:00 Toes to Bar

1:00 Box Jumps (24/20)

1:00 KB Swings (50/35)

1:00 Rest

Cashout

Partner Sit-up Toss (Time)

Partner Sit-up with Medball Toss

100 Reps for Time