Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
Two sets of:
:30 second Banded Palloff Hold (R)
10 Calorie Bike/Row/Ski
:30 second Banded Palloff Hold (L)
10 Overhead Squats (PVC)
:30 Plank Shoulder Taps
10 Calorie Bike/Row/Ski
Metcon
Metcon (4 Rounds for weight)
On the 6:00 x 4 Rounds (24 Minutes) for TOTAL Weight Lifted:
500/400m Row
10 Strict Pullups
5 Power Cleans
crossfitnorthcloud.com 