Sharp Dressed Man

Crossfit North Cloud – CrossFit

View Public Whiteboard


Warm-up (No Measure)

Banded Monster Walk x 10 steps each direction

Banded Air Squats x 10

followed by…

Three rounds of:

Assault Bike x 10/7 calories

Pushups x 10

AbMat Situps x 10


Back Squat (5 x 6)

*Take 15 minutes to complete 5 sets of 6 back squats.

*Weight is across, should be something that is challenging by the 5th and 6th reps but your form should stay solid and shouldn’t be heavy enough that you fail.


Metcon (Time)

Complete For Time:

4 Rounds of:

10 Handstand Pushups

200 M. Run

30 Dumbbell Snatch (50/35)
*Time Cap: 15 Minutes

**60 Reps per round

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: