Workout 5.19.15

Nickname: Thunder Dumplings

Cloud 9 CrossFit – CrossFit

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

Thruster (3 Thrusters Every 2 Minutes for 8 Minutes)

Establish a heavy set of 3 from the ground. You can squat clean your first rep. You can add weight if you need to in between rounds.


Metcon (Time)

4 Rounds

20 Deadlifts 225/165

15 HSPU’s

10 Cleans 225/165

5 Rope Climbs
*only one barbell per person

*WOD will be capped a few minutes before the hour to leave time for the cashout


Metcon (AMRAP – Reps)

2 Minutes

MAX Double Unders

Feature Video

CrossFit Class Workout