04/09/2018

Crossfit North Cloud – MisFit

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Warm-up

Metcon (Time)

2K Row

Weightlifting

Deadlift (4×4)

Zero Bounce Deadlift 4×4

@70-80% of 1RM

Metcon

Metcon (Time)

4 Rounds:

40/24 Calories on Bike

Run 800m

Rest 2:00

Gymnastics

Metcon (Time)

For Time:

25 Ring Muscle Ups

Rest 3:00

20 Ring Muscle Ups

Rest 3:00

15 Ring Muscle Ups

Accessory Work

Double Dumbbell Clean & Jerk (6×5)

Double Dumbbell Clean and Jerk

Touch and Go

6×5

Heavy AF

Increase weight across all sets if possible