Crossfit North Cloud – CrossFit
Midline
Metcon (No Measure)
Every minute, on the minute, for 10 minutes (2 sets of each):
Minute 1 – Strict Ring Pull-Ups or Ring Rows x 6-8 reps
Minute 2 – Prone Plank x 40 seconds
Minute 3 – Dumbbell Rows x 6-8 reps @ 2111 (Left Arm)
Minute 4 – Dumbbell Rows x 6-8 reps @ 2111 (Right Arm)
Minute 5 – Hollow Hold x 30-40 seconds
Metcon
Metcon (AMRAP – Rounds and Reps)
In teams of two, partners alternate complete rounds for as many rounds and reps as possible in 15 minutes of:
5 Shoulder to Overhead (135/95 lbs)
10 Bar Facing Burpees
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