Crossfit North Cloud – CrossFit
Skill Work
Three sets of:
Ring Rows x 10 reps @ 2111
Rest 45 seconds
Russian Step-Ups x 10 reps each leg
Rest 45 seconds
Dumbbell Shoulder Press x 10 reps @ 2010
Rest 45 seconds
Single Arm Dumbell Press (10,10,10 (Across))
Metcon
Assault Lunge (Time)
For time:
40/30 Calories of Assault Bike
100-Foot Dumbbell Overhead Walking Lunges (65/35)
This workout is inspired by the “Assault Lunge” event that teens and masters athletes completed on Friday of the 2017 CrossFit Games. Males from the ages of 16-49 used an 80 lb. dumbbell for their overhead lunges; females in those age ranges used a 55 lb. dumbbell. You’ll have a better understanding of how impressive these athletes are after completing this workout!
*Single Arm Dumbbell Lunges.
*100 ft. at CFNC = down, back, down.
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