Crossfit North Cloud – CrossFit
Metcon
Mobility
Today’s WOD is very quad/posterior chain dominant.
Take 5-10 minutes to get extra mobility work in…focusing on the shoulders and hips.
Metcon (Time)
Complete 3 Rounds For Time of:
20 Calorie Row/Bike
16 Thrusters (95/65#)
20 Calorie Bike/Row
17 Toes-to-Bar
*For larger classes, stagger the start times (heats) so that groups should be overlapping so there is always an Erg or Assault Bike open.
*Athletes may row or bike to in any order, but should row once during the round and bike once during the round.
crossfitnorthcloud.com 