Crossfit North Cloud – CrossFit
Gymnastics
Metcon (No Measure)
Every 60 seconds, for 12 minutes (3 sets) of:
Station 1 – Strict Pull-Ups x 6 reps @ 2110 or 10 Supine Ring Rows @2110
(add weight if you’re capable of maintaining tempo and rep range)
Station 2 – 100 Ft. Suitcase Carry + Waiter’s Carry
(hold a heavy DB or KB at side in suitcase carry, and a lighter DB/KB overhead in waiter’s carry; switch arms at 50 Ft.)
Station 3 – Supinated Grip Bent-Over Barbell Row x 10 @1011
Station 4 – Dumbbell Strict Overhead Press x 10 reps @ 1011
(maintain the tempo – each set should take less than 45 seconds and each rep should be smooth and controlled movement).
Metcon
Metcon (3 Rounds for reps)
Against a 3-minute running clock…
400/350 Meter Row
Max Reps of Burpee Box Jump-Overs (24″/20″)
Rest 3 minutes, and complete a total of 3 sets.
Note number of burpee box jump-overs achieved in each of the three sets.
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