Workout 11.4.14

Nickname: Taco Tuesday

Cloud 9 CrossFit – CrossFit

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Warm-up

Please get the warmup in before class starts- we have a lot to cover today!

Cloud 9 Crossfit Warmup (No Measure)

2 Rounds:

200m run or 250m row

10 OH Squats with PVC pipe

10 AB Mat Situps

10 Iron Crosses

10 Pushups

10 Scorpions

10 Pullups

25 Double Unders

Strength

Snatch High Pull + Snatch

Metcon

Metcon (AMRAP – Reps)

Rally in the Valley WOD #5

6:00 AMRAP:

5 Pullups

2 Alternating 1- Arm Snatch

5 Pullups

4 Alternating 1- Arm Snatch

5 Pullups

6 Alternating 1- Arm Snatch

5 Pullups

8 Alternating 1- Arm Snatch

5 Pullups

10 Alternating 1- Arm Snatch

C: 55/35 + Chest to Bar Pullups

P: 55/35 + Pullups

F: 45/25 + Ring Rows

-You may use Kettlebells or Dumbbells, first come first serve.

-If you get to 10 snatches, start over!

Cashout

Metcon (No Measure)

6 x 200m Sprints

rest :30 between each

Feature Video

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