Workout 12.21.14

Nickname: The kicker is an important position

Cloud 9 CrossFit – CrossFit

Warm-up

On your own

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

Weightlifting

3 reps S2OH on the minute for 10 min

Use 85% of 1RM for lift

Log in extra performance

Comes from the rack

WOD

Metcon (Time)

For time:

27-21-15

KB alternating clean and jerk 50/35

Ring push ups

Feature Video

CrossFit Class Workout