Crossfit North Cloud – CrossFit
Warm-up
Warm-up
Warm-up (No Measure)
4 Minute Assault Bike
Pigeon Pose x :30/side
Standing Forward Fold x :60
then…
3 Rounds of:
10 Scorpions
10 KB Swings
10 Lunge w/Twist
Metcon
Metcon (2 Rounds for reps)
With a partner, alternating movements, complete AMRAP 12 of:
9 Pushups
6 DB Front Squats (50/35)
3 Deadlifts (275/185)
Rest 3:00
With a partner, alternating movements, complete AMRAP 12 of:
9 AbMat Sit-ups
6 Calorie SkiErg
3 Man-Makers (50/35)
crossfitnorthcloud.com 