Crossfit North Cloud – CrossFit
Accessory Work
Metcon (No Measure)
Every 2 minutes, for 12 minutes (3 sets each) of:
Station 1 – 4-8 Ring/Bar Muscle-Ups or 60-90 seconds of muscle-up skills/drills/transition work. (If Muscleups are not something you are working on, pick another gymnastics movement and work some drills on getting you closer to that movement…ie pullups, t2b, hspu, hs walk, Rope Climbs, etc.)
Station 2 – L-Sit x 60 seconds
(accumulate the time if you’re unable to maintain this position unbroken)
Metcon
Metcon (2 Rounds for reps)
Two Rounds of:
AMRAP 4:
25/20 Calories of Assault Bike
Max Burpee Box Jump-Overs In Remaining Time (24″/20″)
Rest 4 minutes
You have a long rest period for this workout, but this is a 100% sprint on each round.
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