Crossfit North Cloud – CrossFit
Metcon
Metcon (AMRAP – Reps)
EMOM 9: (3 sets)
Minute 1 – 30 Double-Unders/60Single-Unders
Minute 2 – 4-6 Strict L-Sit Pull-Ups/L-Sit Holds (Bar)/HLR Holds
Minute 3 – 3-4 Strict HSPU/Kipping HSPU/Wall Walks
*Score is TOTAL Double Unders. (Max 90)
Metcon
Metcon (4 Rounds for reps)
Four sets for max reps against a 3-minute running clock of:
Run 100 Meters
10 Toes to Bar/K2E/HLR
10 Russian Kettlebell Swings (70/53 lbs)
Rest 3 minutes between sets.
*100 Meters = 10 Reps.
*Be VERY Careful coming in and out of the door.
*Start EACH set at the 100 M. Run, do NOT start and stop where you left off the previous set.
*SCORE = AMRAP per 3-Minute Set, keep track of each separately.
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