Cloud 9 CrossFit – Gymnastics

Warm-up

Junk Yard Dog (No Measure)

Reference Mike Burgener…

Or ask a coach

2 rounds of 5

Skill

Double under and burpee efficiency

WOD

Metcon (Time)

“The Flight Simulator”

10-20-30-40-50-40-30-20-10

Double unders with a burpee in between each round
If you break in the middle of a round, you must run 200m then continue the round

Cashout

Air Squat Tabata (AMRAP – Reps)