Workout 1.8.17

Nickname: The aftermath

Cloud 9 CrossFit – CrossFit


Before class starts do 1 length walking lunge

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Squat primer with med ball


Back squat emom

Work up to 60% 1rm then…

1st min: 1@60%

2nd min: 1@70%

3rd min: 1@80%

4th min: 1@85%

5th min: 1@90%

6th min: 1@90%+


Metcon (Time)

3 rounds for time:

30 burpees

30 wall balls 20/14

Feature Video

Phil’s Journey For A Better Life