Workout 11.23.14

Nickname: Stuffing

Cloud 9 CrossFit – CrossFit

Warm-up

EMOM for 9:00 (3 rounds):

Min 1- 15 Empty Barbell Thrusters

Min 2- 15 Tuck Jumps

Min 3- 8-10 Strict Pullups (do Negatives or Ring Rows)

Strength

Back Squat (1-1-1-1-1-1)

Metcon

Metcon (Time)

Five rounds for time of:

15 Pull-Ups (bands ok)

20 Kettlebell Swings 50/35

40 Double-Unders/ 120 Singles

Feature Video

Hear From Cloud 9 Members