Crossfit North Cloud – CrossFit
Accessory Work
Metcon (No Measure)
Every 90 seconds, for 24 minutes (4 sets):
Station 1 – Single-Leg Squat (“Pistols”) x 6 reps each leg
Station 2 – Hanging Med-Ball Hamstring Curls x 10 reps @ 2111
Station 3 – Evil Wheels x 10 reps
Station 4 – Clean Grip Bent-Over Barbell Row x 8 reps @ 2111
Metcon
Metcon (2 Rounds for reps)
For max reps:
4 Minutes of Dumbbell Burpee Box Step-Overs (50/35 lb DBs over 20″ box)
Rest 1 Minute, and then…
For max calories:
4 Minutes of Rowing
crossfitnorthcloud.com 