Workout 11.27.14

Nickname: Post Food WOD

Cloud 9 CrossFit – CrossFit

Reminder for Today’s schedule:

Open gym 9-11am only, no other classes.
Kids Class 9-10am.

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

Front Squat Split Complex (1-1-1-1-1)

2 Front Squats -1 Split Jerk

Metcon

Metcon (Time)

For Time:

1000m Row

20 Burpees over the erg

800m Row

15 Burpees

500m Row

10 Burpees

250m Row

5 Burpees

Feature Video

Phil’s Journey For A Better Life