Workout 11.4.14

Nickname: Snacky S’mores

Cloud 9 CrossFit – CrossFit

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Warm-up

(No Measure)

EMOM for 9:00 (3 Rounds):

Min 1: 8-10 Burpees

Min 2: 10- 12 Strict Toes to Bar/Knees Up

Min 3: 50-60 Double Unders/ 70-80 Singles

Strength

Snatch Grip Push Press

Metcon

Metcon (Time)

Rally WOD #4

For Time:

60 Double Unders/ 120 Singles

30 Wall Balls

20 Deadlifts

10 Box Jumps

First 30 Double Unders and 40 Singles must be unbroken! If you miss, you must start over.

C: Doubles- 20/20 guys throw to higher target- 305/205#- 36″/30″

P: Singles- 20/14-255/155- 30/24

F: Singles- 20/14- 235/135- 24/20

Accessories

Metcon (No Measure)

3 x 8 Weighted GHD Hip Extensions- grab a plate!

3 x 5 Bat Wings- with Kettlebells or Dumbbells

Feature Video

Cloud 9 Teen Camp