Crossfit North Cloud – CrossFit
Metcon
Metcon (Time)
Rounds of 15, 12, 9, 6, 3 reps for time of:
115/85 lb Thrusters
Bar-Facing Burpees
Accessory Work
Three sets of:
Bulgarian Split Squat x 10 reps each @ 30X0
Rest 30 seconds
Single-Arm Trap 3 Raises x 8-10 reps @ 2111
Rest 30 seconds
***”Trap 3 Raises”***
https://www.youtube.com/watch?v=mcd7dFAfpEw
Extra Credit
60 on the Bar (AMRAP – Rounds and Reps)
Rx:
Complete as many rounds and reps as possible in 60 seconds of:
5 Jumping Pullups
5 Hanging Leg Raises
Rx+:
Complete as many rounds and reps as possible in 60 seconds of:
5 Pull Ups
5 Toes to Bar
In February we are going to do a “Friday Challenge” each week…Here’s this weeks!
crossfitnorthcloud.com 