Crossfit North Cloud – CrossFit
Metcon
Gymnastics
Metcon (No Measure)
Every 90 seconds, for 3 sets of each:
Station 1: Russian Step-Ups x 10 reps each leg (weighted OR un-weighted)
Station 2: Handstand Hold (Accumulate 45-60 Seconds, or Static OH DB Hold)
Station 3: Evil Wheels (8-12 Reps)
Metcon (AMRAP – Reps)
Every minute, on the minute, for 20 minutes (5 sets of each):
Minute 1 – 12/8 Calories of Assault Bike (or 200/150 Meters of Rowing)
Minute 2 – 15 Russian Kettlebell Swings (70/53)
Minute 3 – 10 Dumbbell Thrusters (50/35 lbs)
Minute 4 – 10 Pullups
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