Workout 8.13.16

Nickname: The flying delorean

Cloud 9 CrossFit – CrossFit

Mobility

Optional on your own time:

https://www.youtube.com/watch?v=LOXHvAb_s3s

Warm-up

On board to be done before class starts. Then mobility led by coach

Buy In

Metcon (Weight)

8 min to establish a 3rm hang snatch with a partner
Any snatch variation is aloud. Combined weight is the score. Should not touch the ground between reps but you can pause.

WOD

Metcon (AMRAP – Rounds and Reps)

Partner workout

10 min amrap

10 floor presses 135/95

20 ft bear crawl
Partner 1 completes the 10 floor presses and bear crawl. Partner 2 can assist with loading of the bar in floor press but cannot start their round until partner 1 returns from bear crawl. Each bear crawl is a rep and you must finish it before the time expires. Hopefully you can get “back in time”.

Feature Video

CrossFit Class Workout