Workout 7.21.16

Nickname: Work hard & dream big

Cloud 9 CrossFit – CrossFit


Optional on your own time:


2 rounds

200m run

10 wall facing squats

10 situps

10 iron crosses

10 push-ups

10 scorpions

10 pullups

30 seconds double under work

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Split Jerk (Est 1RM)


Metcon (AMRAP – Reps)

Every 4 mins for 4 rounds

Run 400m

S2OH (men: 100%Bw, women: 75%BW)
Score total S2OH

Bar must be cleaned off the ground like a boss!

Feature Video

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