Workout 11.2.14

Nickname: #starttheweekoutrightwithawod

Cloud 9 CrossFit – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

10 PVC Thrusters

10 Sec Handstand Hold

10 Burpees

200m Run…not jog

Mobility

Hips! 4 minutes

Weightlifting

Front Squat

WOD

Get ready for Rally!

Metcon (Time)

800m Row

Rest 4:00 then,

Metcon (Time)

For Time:

30 Thrusters

C: 135/95 P: 95/65 F: 85/55

800m Run

Feature Video

Cloud 9 Teen Camp