Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
Tabata x 2 sets each of:
(20 seconds work followed by 10 seconds rest = 1 set)
– Alternating Cossack Squats
– Plank
– Air Squats
– Hollow Hold
– Plank Shoulder Taps
– V-Ups
– Broad Jumps
– Wall Walks
Metcon
Metcon (6 Rounds for time)
With a continuous running clock, perform the following for times:
0:00 – 1000 Meter Row
5:00 – 75 Shoulder to Overhead (95/65 lbs)
10:00 – 30 Pull-Ups
15:00 – 75 Dumbbell Thrusters (35/25 lbs)
20:00 – 75 Box Jump Overs (24″/20″)
25:00 – 800 Meter Run
Rx+ = 15 Ring MU
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