Workout 11.9.15

Nickname: White Castle delux

Cloud 9 CrossFit – CrossFit

Warm-up

2 rounds

1 rope climb or 10 knee to elbows

15 OHS

10 Pull-ups

200m Run

Buy In

Review Rope Climbs

-J wrap

-S wrap

WOD

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP

20 Overhead Squats 115/75

25 KB Swings 50/35

5 Rope Climbs

(if ohs are too difficult, scale to front or back squats)

*30 Knee to Elbows scaled rope climbs

Cashout

Death by Clean and Jerks (AMRAP – Rounds and Reps)

Clean and Jerk 115/75

Start the clock and perform one additional clean and jerk every minute on the minute until you can no longer continue or fit the reps within the minute

Feature Video

Phil’s Journey For A Better Life