Crossfit North Cloud – CrossFit
Metcon
Metcon (4 Rounds for reps)
EMOM x 16 (4 Rounds):
A) 7 Wallballs (20/14) + 3 Chest to Bar
B) 15 Box Jumps (24/20)
C) 7 Power Snatches (75/45) + 7 Overhead Squats (75/45)
D) 15/12 Calorie Row
Rx+:
EMOM x 16 (4 Rounds):
A) 7 Wallballs (20/14) + 3 Bar Muscle-ups
B) 15 Box Jumps (24/20)
C) 7 Power Snatches (95/65) + 7 Overhead Squats (95/65)
D) 15/12 Calorie Row
**Modify Pullups with: Pullups or Jumping C2B Pullups.
Extra Credit
Metcon (No Measure)
5:00 to 10:00 Recovery Row or Bike
Depending on time you have…get in an easy 5 to 10 minute recovery bike or Row.
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