Workout 10.5.16

Nickname: Wednesday 10/5

Cloud 9 CrossFit – Ladies Only


Metcon (No Measure)

Set a Clock to Continuously Run Up.

Teams of 2: Complete 10 Rounds:

15 Russian Kettlebell Swings, 35 lbs

10 Burpees

– 1 person completes a round at a time while the other rests.

At the end of your 10 rounds, check the clock and rest for 5:00.

Metcon (No Measure)

After the 5:00 rest:

6:00 AMRAP of 200m run relays

– 1 person runs 200m while the other rests, as many as you can get in 6:00.
If you are working alone, your rest should be the time it takes you to do a round.


9:00 EMOM

Minute 1- 30s Arnold Press

Minute 2- 30s Hercules Hold

Minute 3- 30s Barbell Bicep Curls

– the Arnold press will be a bit heavier

– the Hercules hold will be light

Feature Video

Phil’s Journey For A Better Life