Workout 11.16.14

Nickname: UnCheatDay

Cloud 9 CrossFit – CrossFit

Warm-up

2:00 Row

10 GHD Situps

10 GHD Hip Extensions

10 PVC Pass Throughs

10 Handstand Pushups/Regular Pushups

10 Strict Pullups/Negatives

:30 Samson Stretch ea leg

Strength

Bear Complex (2-2-2-2-2-2-2)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
EMOM for 8:00, 2 Bear Complex.

C: 155/105

P: 135/95

F: 115/75

Metcon

Metcon (Time)

For time:

Row 2000m

100 KB Swings 50/35

Accessories

3 Sets of:

15 Strict Toes to Bar

15 Seated (on a box or the floor) Dumbbell Shoulder Presses

Feature Video

Hear From Cloud 9 Members