Workout 9.25.16

Nickname: High speed low drag

Cloud 9 CrossFit – CrossFit

Mobility

Optional on your own time:

https://www.youtube.com/watch?v=w9yd6us1LTs

Buy In

Kettlebell primer

WOD

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.

Cashout

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

Feature Video

CrossFit Class Workout