Workout 11.23.14

Nickname: Smokin gunz

Cloud 9 CrossFit – CrossFit

Warm-up

Ankle mobility

Skill

Pistol

We will cover several drills and progressions. You will pick one for the wod if you don’t have a pistol.

Metcon (AMRAP – Rounds and Reps)

10 min of:

10 alt pistols

10 alt kb clean and jerk 50/35

20 double unders

Feature Video

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