Workout 3.8.15

Nickname: Spring Ahead

Cloud 9 CrossFit – CrossFit

Today you will choose what to work on. If you would like a recommendation of what to work on ask a coach. If you are coming in to do 15.2, put your name on numbered list on the whiteboard when you get to the gym. First come, first judged.

Warm-up

C9 warm up

15 reps with pvc and empty bar for weightlifting movement you choose.

Strength

Choose 1

Log the heaviest set of 5

Front Squat (5-5-5-5-5)

Shoulder Press (5-5-5-5-5)

Overhead Squat (5-5-5-5-5)

WOD

Choose 2

Metcon (Time)

2 rounds for time of:

50 push ups

50 sit ups

50 fairy jumps

Metcon (AMRAP – Reps)

5 min for reps of:

Handstand hold (each sec up is a rep)

2k Row (Time)

Max Effort 2k Row

Feature Video

Hear From Cloud 9 Members