Workout 9.12.15

Nickname: Trinity force

Cloud 9 CrossFit – CrossFit

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Grace with Slam ball. Choose your own weight.

WOD

Metcon (AMRAP – Rounds and Reps)

12 min of:

10 burpee pull ups

15 back squats 185/125

200 meter run
Rest 5 min then…

Metcon (Time)

For time:

10-9-8-7-6-5-4-3-2-1

Strict ring dips

Deadlifts 185/125

Feature Video

Cloud 9 Teen Camp