Crossfit North Cloud – CrossFit
Metcon
Dissecting Kelly (AMRAP – Rounds and Reps)
In teams of two:
400 Meter Run
30 Box Jumps (24/20)
30 Wallballs (10/9)
*Team members alternate tasks, with only one member working at any time. Thus, Partner A will run 400 Meters, Partner B will perform 30 Box Jumps, Partner A then performs 30 Wallballs, Partner B runs 400 Meters…and so on for 30 minutes.
Crossfit Games Open 18.4 (Ages 16-54) (Time)
21 deadlifts 225/155 lb
21 handstand push-ups
15 deadlifts 225/155 lb
15 handstand push-ups
9 deadlifts 225/155 lb
9 handstand push-ups
21 deadlifts 315/205 lb
50-ft. handstand walk
15 deadlifts 315/205 lb
50-ft. handstand walk
9 deadlifts 315/205 lb
50-ft. handstand walk
Time cap: 9 minutes
Crossfit Games Open 18.4 Scaled (Ages 16-54) (Time)
21 deadlifts 135/95 lb
21 hand-release push-ups
15 deadlifts 135/95 lb
15 hand-release push-ups
9 deadlifts 135/95 lb
9 hand-release push-ups
21 deadlifts 185/135 lb
50-ft. bear crawl
15 deadlifts 185/135 lb
50-ft. bear crawl
9 deadlifts 185/135 lb
50-ft. bear crawl
Time cap: 9 minutes
crossfitnorthcloud.com 