Crossfit North Cloud – CrossFit
Metcon
Metcon (No Measure)
Three sets of:
KB/DB Front Rack Walking Lunges x 6-8 each leg
Rest 60 seconds
Ring Push-Ups x 8-10 reps
Rest 60 seconds
*Use no weight on walking lunges if needed.
*USE GOOD FORM while cleaning the DB/KB to the Front Rack.
*Chest Tall, Knee Stacked over Ankle, Elbows wide and high, weight resting on shelf of shoulder.
KB Front Rack Walking Lunges (8,8,8)
Metcon
Metcon (4 Rounds for reps)
Four sets for max reps against a 3-minute running clock of:
Run 400 Meters
Max Reps Dumbbell Man-Makers (55/35 lbs)
(push-up, row, push-up, row, squat clean, thruster)
Rest 3 minutes
*Score is Man-Makers completed EACH round.
*Alternate Rest and Work for Larger Classes.
Man-Maker:
https://www.youtube.com/watch?v=iMNnvhg1JcM
crossfitnorthcloud.com 