Workout 2.19.17

Nickname: the pegasus

Cloud 9 CrossFit – CrossFit


Finish before class starts…

1 length of the gym kb front rack carry 50/35 (switch arms half way)

1 length of the gym kb overhead carry (switch arms half way)

Buy In

shoulder stablilization work

s2oh practice


Shoulder to Overhead (heavy set of 1)

From the front rack, use the press, push press, or jerk variations.


Metcon (AMRAP – Rounds and Reps)

12 min for rounds and reps:

20 American kb swings 50/35

10 burpees

20 kb s2oh (10 per arm)

Feature Video

Cloud 9 Teen Camp