Crossfit North Cloud – CrossFit
Gymnastics
Metcon (No Measure)
“Gymnastic Skill Work”
Every 2 minutes, for 18 minutes (3 sets each) of:
Station 1 – 90 Seconds of Bar or Ring Skill Work (i.e. 4-8 Reps of Bar or Ring Muscle-Ups/6-10 Reps of Linked Pullups or Linked C2B Pullups)
Station 2 – Nose-to-Wall Handstand Hold x 60 seconds
Station 3 – L-Sit/L-Hang or Hollow Hold x 60 seconds (accumulated time)
Metcon
Metcon (Time)
Three Rounds for Time of:
400 Meter Run (sub 500 M. Row)
12 Toes-to-Bar
9 Squat Cleans (115/85)
6 Chest-to-Bar Pullups
3 Power Snatches (115/85)
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