Crossfit North Cloud – CrossFit
Gymnastics
Every 2 Minutes for 12 minutes…
Complete 3 alternating sets of Max Reps of Muscle-ups and Handstand Walks.
*Muscle-ups can be bar or ring.
*Mods for MU – Strict Ring Pullups or Strict Pullups on Bar.
*Mods for Handstand Walks – Handstand Holds against wall, touching hands to shoulders if possible.
Muscle-ups (Max Reps)
Record the total reps you complete across the 3 1-minute sets combined.
Bar Muscle-ups
Record the total reps you complete across the 3 1-minute sets combined.
Metcon
Metcon (AMRAP – Reps)
Against a 3 minute running clock, complete:
400 Meter Run
Wall Ball Shots x Max reps (#20/#14)
Rest 3 minutes
Repeat for a total of three sets.
*Score is total Wallballs (Reps) across all sets, keep a running total.
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