Crossfit North Cloud – CrossFit
Gymnastics
Metcon (No Measure)
Four sets, Every 90 Seconds, alternating between:
Front Racked Alternating Reverse Lunges x 20 reps
Weighted Pull-Ups x 5 reps
Front Rack Lunge (4 x 20)
Weighted Pull-ups (4 x 5)
Metcon
Metcon (Time)
For time:
40 Wall Ball Shots (#20 to 10′/#14 to 9′)
20 Pull-Ups
30 Wall Ball Shots
15 Pull-Ups
20 Wall Ball Shots
10 Pull-Ups
10 Wall Ball Shots
5 Pull-Ups
crossfitnorthcloud.com 