Workout 10.9.16

Nickname: Out of the frying pan

Cloud 9 CrossFit – CrossFit

Buy In

6 min emom

5-10 med ball cleans


Metcon (AMRAP – Rounds and Reps)

Partner workout

15 min for rounds and reps:

7 hang cleans 135/95

15 air squats over bar
Split the reps however you want. One works at a time


Metcon (Time)

Partner workout

For time:

80 strict pull ups during push up hold
Pull ups only count if other person is holding the top of a push up

Feature Video

Cloud 9 Teen Camp