Crossfit North Cloud – MisFit
Warm-up
Metcon (No Measure)
10 Minute Steady Bike
then…Floss Ankles and Quads
Weightlifting
Back Squat (5×3 @ 80%)
Metcon
Metcon (Time)
4 Rounds:
Bike 1k
15 Toes to Bar
15 Kettlebell Swings 70/53lbs
Gymnastics
Metcon (Time)
Chest to Bar Pull Ups
3×9
5×6
7×3
100′ Shuttle Run between sets
(50′ out and back)
Accessory Work
Metcon (AMRAP – Rounds)
Tabata Sandbag Hold
Complete Rounds Until Failure
150/100lbs
crossfitnorthcloud.com 