Workout 3.20.16

Nickname: We could be heroes

Cloud 9 CrossFit – CrossFit

Open judging begins at 10 am

Warm-up

T spine

2 rds

1 length burpee broad jump

1 length bear crawl

10 tap swings

WOD

Danny (AMRAP – Rounds and Reps)

20 minute AMRAP of:

30 Box Jump, 24″

20 Push Press, 115#

30 Pull-ups
In honor of Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty.
To learn more about Danny click here

Cashout

30 GHD sit ups

30 GHD extensions

Feature Video

Phil’s Journey For A Better Life