Workout 6.29.15

Nickname: Mr. Clean!

Cloud 9 CrossFit – CF Teens

Warm-up

Cloud 9 Crossfit Warmup (No Measure)

Before Class Time Starts:

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

Buy In

Review

1. Hang Clean

2. Power Clean

3. Squat Clean

If time…review shoulder to overhead

(30 Minutes)

WOD

Metcon (AMRAP – Reps)

AMRAP

15 Mins

Run 400m…then

1 Power Clean 115/85

1 Burpee

1 Pull-up

2 Power Cleans

2 Burpee

2 Pull-up

3

3

3

4….

Cashout

Metcon (Time)

Chin up holds

2 attempts, record best time

MAX time

Feature Video

Cloud 9 Teen Camp