Workout 3.29.16

Nickname: Super Friends

Cloud 9 CrossFit – CrossFit

Warm-up

400m Run

30 Double Unders

20 Air squats

10 Wall facing squats

5 burpee broad jumps

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Review Clusters

Metcon (Weight)

Every 90 seconds for 8 Rounds

2 Clusters

*add weight between rounds if necessary

WOD

Cashout

Metcon (AMRAP – Reps)

With a Partner

15 Min AMRAP

400m Partner Relay Sprints

Then….

5 Min AMRAP

Clusters 185/125

(take turns every rep with your partner)
(you can count the last 400m sprint if your partner is still running, however you can start the clusters until they return. Score total distance+reps)

800m Run (Time)

Max Effort 800m Run

Feature Video

Cloud 9 Teen Camp