Crossfit North Cloud – CrossFit
Accessory Work
Every minute, on the minute, for 9 minutes (3 sets) of:
Interval 1 – Kipping Swings x 10-15 reps
Interval 2 – Hollow Hold/Rock x 30-60 seconds
Interval 3 – Ring Dips x 6-10 reps
Metcon
Metcon (4 Rounds for reps)
Four sets for max reps, each against a 3-minute running clock of:
20 Burpees over the DB
Man-Makers x Max Reps (50/35)
Rest 3 minutes between sets.
If you cannot complete 20 Burpees in 2 minutes or less, adjust the number down so that you are getting at least 1 minute of man-makers each round.
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