Crossfit North Cloud – CrossFit
Weightlifting
Metcon (No Measure)
Every 3 minutes, for 15 minutes (5 sets):
20 Dumbbell Walking Lunges (10 each leg)
15 Ring/Matador/Box Dips
Walking Lunges (20,20,20,20,20)
Metcon
Metcon (Time)
In teams of two, alternating after full rounds, complete 10 rounds total (5 rounds each) for time of:
20 Kettlebell Swings (53/35)
15 Wall Ball Shots (20/14 lbs)
crossfitnorthcloud.com 