Crossfit North Cloud – CrossFit
Gymnastics
Metcon (No Measure)
Minutes 1-2 & 5-6: Rope Climb x 2 ascents (or rope climb progressions)
Minutes 3-4 & 7-8: L-Sit Hold x 60 seconds accumulated time
Metcon
Wise Men (3 Rounds for reps)
“Wise Men”
AMRAP 3:
Macho Man (135/95#)
Rest 3:00
AMRAP 3:
Macho Man (155/105#)
Rest 3:00
AMRAP 3:
Macho Man (185/135#)
*1 Macho Man Complex = 3 Power Cleans, 3 Front Squats, 3 Push Jerks
crossfitnorthcloud.com 