Crossfit North Cloud – CrossFit
Weightlifting
Every 2 minutes, for 20 minutes (5 sets) of:
Station 1 – Front-Racked Alternating Reverse Lunges x 12 reps
Station 2 – 60 seconds of Handstand Push-Ups/Handstand Hold/Box Pike Pushups/Seated DB Strict Press for Max reps
Front Rack Lunge (12,12,12,12,12)
Handstand Push-ups
Metcon
Metcon (AMRAP – Reps)
Against an 8-minute running clock, for max reps:
Row 1000 Meters
Wall Ball Shots (20/14 lbs)
crossfitnorthcloud.com 