Workout 2.10.15

Nickname: Water Logged.

Cloud 9 CrossFit – CrossFit


Cloud 9 Crossfit Warmup (No Measure)

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


Push Jerk (2-2-2-2-2)

Work up to a heavy set.


Metcon (Time)

Every 4 Minutes for 20:00 for times:

8 Burpee Box Jump Overs 24/20″

10 Box Step ups with Dumbells/Kettlebells (choose a weight that you can do all the reps but aren’t speeding through)

12 Toes to Bar/Knees to Elbows

Record your slowest time.


3 Rounds:

1:00 weighted plank hold 45/25

10 GHD Hip Extensions with arms in “Y”

Feature Video

CrossFit Class Workout