Workout 11.25.14

Nickname: Gravy

Cloud 9 CrossFit – CrossFit

Reminder for today’s schedule!

-5am
-12pm
-Regular Class at Cloud 9 from 5:30-6:30pm only with Coach Kyle
-Dodgeball at CrossFit Advanced in Easton from 5-7pm

Warm-up

Row 500m

then,

3 Rounds not for time:

15 Pushups

2 Turkish Getups ea arm

10 PVC Pass Throughs

Strength

Bench Press (6-4-2-2-1-1)

Metcon

Metcon (AMRAP – Reps)

10 Minute Capacity Test

For Max Reps:

4 minutes of Rowing for Calories

Rest 60 seconds

3 Minutes of Pull-Ups (any kind)

Rest 60 seconds

2 Minutes of Back Squats

-Clean from the floor, rack on your back

Rest 60 seconds

1 Minute of Shoulder to Overhead

-Clean from the floor

C: 155/105

P: 135/95

F: 115/75

Add all reps + calories!

Feature Video

Phil’s Journey For A Better Life