Crossfit North Cloud – CrossFit
Metcon
Metcon (Time)
For Time:
80 Double-Unders
40 Russian Kettlebell Swings (53/35)
20 Ring Dips
10 Bar Muscle-Ups
800 Meter Run
10 Bar Muscle-Ups
20 Ring Dips
40 Russian Kettlebell Swings (53/35)
80 Double-Unders
Extra Credit
Every minute, on the minute, for 12 minutes (3 sets of each):
Minute 1 – Side Plank (Left) x 40 seconds
Minute 2 – Side Plank (Right) x 40 seconds
Minute 3 – Reverse Snow Angels x 15 reps (slow & controlled)
Minute 4 – Hollow Rocks or Hold x 30-40 seconds
*this can be done after the WOD, or feel free to do this on your own at home!
crossfitnorthcloud.com 