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.


C9 warm up

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


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)


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

CrossFit Class Workout