Workout 1.8.17

Nickname: The aftermath

Cloud 9 CrossFit – CrossFit

Warm-up

Before class starts do 1 length walking lunge

Buy In

Squat primer with med ball

Strength

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%+

WOD

Metcon (Time)

3 rounds for time:

30 burpees

30 wall balls 20/14

Feature Video

Cloud 9 Teen Camp