Cloud 9 CrossFit – CrossFit

Buy In

Barbell squat clean and jerk warm up complexes as a class.

Weightlifting

Death by squat clean and jerk

*choose your own weight but make it to round 5 at least…barely

WOD

Metcon (Time)

5 rounds for time:

12 alt rear rack lunges

12 ring dips

30 double unders
Use 40% of 1rm back squat for lunges

Cashout

15 strict chest to bar pull ups

because…

muscle ups