Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
Group Warm-up 1:
1-2 Minutes on Assault Airbike
10 PVC Passthroughs
10 Goblet Squats
10 Pushups
10 AbMat Situps
Metcon
10-Station Team (AMRAP – Reps)
“10-Station Team” (30 Minutes)
In teams of two complete these 10 stations for AMRAP:
1. Assault Bike for Max. Calories
2. Push Press (95/65)
3. Toes-to-Bar/K2E/HLR
4. Goblet Squats (53/35)
5. Russian KB Swings (53/35)
6. Double-Unders/SU/JJ
7. Push-Ups
8. Wallballs (20/14)
9. AbMat Sit-Ups
10. Box Jumps (24/20)
*2 minutes on each station, 1 minute rest in between stations.
*Divide Single-Unders by 2.
**Score is total reps completed across all 10 stations**
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