Cloud 9 CrossFit – CrossFit

Warm-up

Cloud 9 Crossfit Warmup (No Measure)

Before Class Time Starts:

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

Buy In

Mobilize for movements from treat selection…muahahahahaaaaaaa

WOD

Metcon (AMRAP – Reps)

Trick or treat team chipper!

20 min AMRAP:

50 treat 1

30 treat 2

20 treat 3

10 treat 4

5 treat 5
One works at a time. Partner not working must hold “the pumpkin” for reps to count!

Cashout

Ab Mat Tabata (AMRAP – Reps)