Workout 11.5.14

Nickname: No Shave November

Cloud 9 CrossFit – CrossFit

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Warm-up

2:00 Easy Row

10 GHD Situps

10 GHD Back Extensions

10 PVC Pass Throughs

10 Strict Pullups

10 Strict Handstand Pushups/ Regular Pushups

10 Walking Samson Stretch Steps, 3 second at bottom.

Weightlifting

Back Squat

Metcon

Metcon (Time)

Every 4 Minutes for 20 Minutes (5 Rounds):

Row 250/200m

6 Power Cleans @ 65% 1RM

5/3 Muscle Ups or 15 Ring Dips

Rest for the remainder of the round.

Record your Best and Worst Times.

If you cannot complete a round in 4 minutes, record rep count.

Only 2 Scores should be recorded!

Metcon (Time)

Metcon (AMRAP – Reps)

Metcon (AMRAP – Reps)

Feature Video

Cloud 9 Teen Camp