Workout 12.20.14

Nickname: Pick Up…Put Down

Cloud 9 CrossFit – CrossFit


Do this on your own prior to the start of class.

2 rounds of:

15 push ups

15 air squats

15 GHD extensions

Buy In

Movement review:


Back squat

Shoulder press


Metcon (AMRAP – Reps)

15 min AMRAP of:

Shoulder press 115/75

Back squat 205/145

Deadlift 295/205
Teams of 2-3 all male or female. One athlete lifting at once. Any athlete can do any lift. The pts for each lift is as follows:

Press – each rep worth 1 pt

Back squat – each rep worth 3 pts

Deadlift – each rep worth 5 pts


100 double unders/300 single unders

Feature Video

Cloud 9 Teen Camp