Workout 9.25.16

Nickname: High speed low drag

Cloud 9 CrossFit – CrossFit


Optional on your own time:

Buy In

Kettlebell primer


Metcon (AMRAP – Reps)

7 min for reps:

15 deadlifts 205/145

200m med ball run 20/14

3 min rest

7 min for reps

15 goblet squats 50/35

15 cal row
Add both metcon reps for total score. The run counts as 4 reps each time.


Accumulate 5 min of superman and banana. Spend more time on which one needs more work

Feature Video

Phil’s Journey For A Better Life