Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds of:
10 Calorie Ski
5 Man-Makers
then…
Pigeon Stretch x :30/side
Good Morning x 10
*Man-Maker =
Pushup (R)
Row (R)
Pushup (L)
Row (L)
Clean
Thruster
Metcon
Metcon (3 Rounds for reps)
Complete as many rounds and reps as possible in 8 minutes of:
20/15 Calories of Rowing
5 Devil Press (50/35)
Rest 4 minutes, and when the running clock reaches 12:00…
Complete as many rounds and reps as possible in 8 minutes of:
30 Double-Unders (60 Single-Unders)
5 Bar Muscle-Ups/10 Chest-to-Bar Pullups
Rest 4 minutes, and when the running clock reaches 24:00…
Complete as many rounds and reps as possible in 8 minutes of:
200 Meter Run
10 Deadlifts (225/155)
Rx+ =
Devil Press (55/40)
Bar MuscleUps
Deadlift (275/185)
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