Workout 7.10.14

Nickname: Oh Yeah Friday

Main – 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

Weightlifting

6 @ 50% 3RM, 3 @ 75% 3RM, To Failure @ 100% 3RM, If you’re able to complete 5 or more reps then add weight to the last set. Last set again until failure.

Back Squat (6-3-Failure-Failure)

WOD

Metcon (Time)

For Time:

3 Muscle Ups
14 Double Unders
23 Burpee Box Jumps
14 Double Unders
3 Muscle Ups

Cool Down/Recovery

500M Row

Mobility/Foam Roll

Feature Video

Hear From Cloud 9 Members