Crossfit North Cloud – CrossFit
Warm-up
Metcon (No Measure)
Every 90 seconds for 3 sets:
(4.5 minutes):
10 Evil Wheels
*2-3 athletes per bar setup
*Use the #45 & #35 barbells only.
*At Least #25 plate on each end, will not roll with #10 or #15 plate.
EVIL WHEELS:
https://www.youtube.com/watch?v=gakdB5cjjds
Metcon
Metcon (5 Rounds for time)
A.
Every 5 minutes, for 30 minutes (6 sets):
Row 500 Meters
5 Thrusters (115/75 lbs)
10 Burpees Over the Barbell
Rx + (135/95)
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