Paradise City

Crossfit North Cloud – CrossFit

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Warm-up (No Measure)

Banded Scarcrow x 10 per side

Banded Good Mornings x 20

Banded Lat Stretch x 30-60 seconds per arm


Accumulate 30 Calories on Ski/Bike/Row


Banded Monster Walk x 10 steps each Direction

Banded Squats x 10

KB Swings x 20


Front Squat ((2 + 4) x 4)

*Perform the first 2 front squats at a tempo of 32X1, then immediately without re-racking…perform 4 squats without any tempo restriction – focus on speed of the concentric movement.

**Tempo = 3 second descent/2 second pause in bottom/fast stand/1 second pause at top.

***Start LIGHT…these will get heavy and VERY challenging.


Metcon (Time)

Complete, For time:

60 Calories of Rowing

30 Double DB Snatch (50/35)

15 Double Dumbbell Burpee Box Step-Overs (50/35, 24″/20″)
Time Cap = 15:00 – please adjust loading accordingly.

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