Jukebox Hero

Crossfit North Cloud – CrossFit

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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

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