Sharp Dressed Man

Crossfit North Cloud – CrossFit

View Public Whiteboard

Warm-up

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

Weightlifting

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

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

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