Workout 7.16.14

Nickname: Power Bomb

Main – CrossFit

View Public Whiteboard

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

WOD

Metcon (AMRAP – Rounds and Reps)

5 MIN AMRAP
-3 Power Snatches 135/95
-250M Row

2 Minute Rest

5 MIN AMRAP
-10 Wallballs 20/14
-20 Double Unders

2 Minute Rest

5 MIN AMRAP
-25 Squats
-10 Ring Push Ups

Cashout

3 Rounds not for time
– 12 Russian Twist
– 12 GHD Back Extensions

Feature Video

Hear From Cloud 9 Members