Crossfit North Cloud – CrossFit
Gymnastics
Metcon (No Measure)
EMOMx6:
Odd: 30 seconds of Double Unders or Single Unders
Even: 6 Handstand Pushups/Handstand Holds/OH Dumbbell Holds.
Metcon
Metcon (4 Rounds for reps)
“Dead End”
AMRAP 3:
18 Deadlifts (155/105)
18 Over-the-Erg Burpees
Max Calorie Row in time remaining
Rest 3:00
AMRAP 3:
15 Deadlifts (185/135)
15 Over-the-Erg Burpees
Max Calorie Row in time remaining
Rest 3:00
AMRAP 3:
12 Deadlifts (225/155)
12 Over-the-Erg Burpees
Max Calorie Row in time remaining
Rest 3:00
AMRAP 3:
9 Deadlifts (275/185)
9 Over-the-Erg Burpees
Max Calorie Row in time remaining
*Larger classes, split into two groups and alternate work/rest periods.
**Score = Calories rowed in each 3 minute AMRAP.**
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