06/22/2016

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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