Workout 9.12.16

Nickname: Party on, Wayne.

Cloud 9 CrossFit – CrossFit

Mobility

Optional on your own time:

https://www.youtube.com/watch?v=YAOdflv7d-U

Buy In

Warmup quickly!

Review movements and get set up quickly!

WOD

Metcon (Time)

4 person relay

100 double-unders

25 toes-to-bars

25 deadlifts (225 / 155 lb.)

50 box jump overs (24 / 20 in.)
Complete the entire chipper individually, tag the next person on your team! Time cap is 25:00 so scale appropriately! All 4 people must fit it in within 25:00.

If you can’t form a team of 4, just have each member complete one round each of the relay.

Cashout

Metcon (AMRAP – Reps)

In team of 4 ( fight gone bad style)

5 min max wallballs

5 min max burpees

5 min max box jumps

5 min max push-ups
Each member will pick a movement to start and rotate every five mins. Record total reps for all members in each station

Feature Video

Cloud 9 Teen Camp