Workout 6.30.15

Nickname: rope a dope!

Cloud 9 CrossFit – CrossFit

Warm-up

Cloud 9 Crossfit Warmup (No Measure)

Before Class Time Starts:

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

Buy In

Front Squat (5-3-3-2-2-1-1-1)

WOD

Metcon (AMRAP – Reps)

5 Min AMRAP

2 Rope Climbs

6 HSPU

20 Double Unders

Rest 3 Mins…Then

5 Min AMRAP

10 cal row

20 Burpees over the rower

Cashout

Metcon (AMRAP – Reps)

Row Tabata

Total Cals…(no resetting between rounds)

Feature Video

CrossFit Class Workout