Crossfit North Cloud – CrossFit
Gymnastics
Metcon (No Measure)
Every 2 minutes, for 12 minutes (two sets of each):
Station 1 – Accumulate 60 seconds in an L-Sit/L-Hang.
Station 2 – Accumulate 60 seconds in a static handstand hold/static OH DB hold
Station 3 – 8-12 Strict or Weighted Pullups/Pull-up Negatives
Metcon
Metcon (AMRAP – Reps)
Two sets for max reps:
3 Minutes of Assault Bike (or Rowing) Calories
2 Minutes of Kettlebell Swings (70/53))
3 Minutes of Rowing (or Assault Bike) Calories
2 Minutes of Ring Dips
crossfitnorthcloud.com 