Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
Two sets of:
Assault Bike x 10 Calories
6 Kettlebell Windmills (each side)
8 Single-Leg Hip Thrusts (each leg)
10 Alternating Cossack Squats
12 Scap Pullups
14 V-Ups
Metcon
Metcon (2 Rounds for reps)
Complete as many rounds and reps as possible in 8 minutes of:
Buy-In: 1000 M. Row
In Remaining Time:
12 Pushups
12 Front Squats (95/65)
Rest 4 minutes, and when the running clock reaches 12:00…
Complete as many rounds and reps as possible in 8 minutes of:
Buy-In: 400 Meter Run
12 Toes-to-Bar
12 Alternating SA Dumbbell Snatch (55/35)
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