Workout 10.30.16

Nickname: Who is Frank Castle?

Cloud 9 CrossFit – CrossFit

Warm-up

Please complete this as soon as you come in and get settled.

Jog 6 shuttles across the gym in a lane

Buy In

Metcon (AMRAP – Reps)

2 min for reps

Handstand push ups

WOD

Metcon (Time)

10 rounds for time:

5 hang power cleans 115/80

6 inverted burpees

7 tuck jumps

Cashout

Dead hang tabata

Feature Video

Hear From Cloud 9 Members