Workout 3.5.16

Nickname: Woops

Cloud 9 CrossFit – CrossFit

WOD

16.2 heats will begin at 10am if you need to be judged

Warm-up

Bear crawl 1 length

5 squats

High kicks 1 length

5 squats

Butt kickers 1 length

5 squats

Samson stretch 1 length

5 squats

2 rds…

Buy In

Davies test (AMRAP – Reps)

WOD

Partner wod

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

30 wall balls 20/14

20 deadlifts 205/145

10 ring dips
Partner 1 does wall balls. Partner 2 does deadlifts. Partner 1 does ring dips. Switch movements next round back and forth.

Cashout

Accumulate 5 min of a handstand hold against the wall

Feature Video

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