Crossfit North Cloud – CrossFit
Metcon
Coach Shay leaves for Miami…Dade County – “305” today…let’s send her out in style!
Welcome to Miami (AMRAP – Rounds and Reps)
In teams of three, complete AMRAP 15 of:
30 DB Snatch (50/35)
5 Synchronized Burpees
30 Toes-to-Bar
5 Synchronized Burpees
*While two partners are working, one partner rows 30 calories.
**Partners rotate when rowing partner completes 30 cal. row.
*Rest 5 minutes, then move on to “Dade County”
Metcon
Dade County (Weight)
*Partners have 15 minutes to accumulate as much weight moved as possible of the following complex:
Deadlift + Clean + Clean + Shoulder-to-Overhead
*One partner working at a time.
**Score = Weight x Reps
crossfitnorthcloud.com 