Workout 12.14.14

Nickname: Prince Kong

Cloud 9 CrossFit – CrossFit

If you come in early feel free to do your favorite hip and ankle mobility. If you don’t have any, ask a coach and get some!

Warm-up

We will do this together.

2 rounds for quality of:

10 kb swings

10 goblet squats

Strength

Back Squat (3-3-3-3-3-3)

WOD

Metcon (Time)

3 rounds for time of:

1 deadlift 315/225

2 bar MUs

3 squat cleans 185/135

4 wall walks
Scale weights as needed. However, they should be HEAVY. For 2 bar MUs sub 10 ring dips and 10 pull ups.

Feature Video

CrossFit Class Workout