Kiss Kiss

Crossfit North Cloud – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

4x :30/:30 Row

then…

Goblet Hold Wallsit x :60 seconds

PVC Passthroughs x 20

Pushups x 20

Cossack Squats x 20

Ring Rows x 20

Weightlifting

Single Arm Dumbbell Row (6 x 5)

*Complete 6 sets of 5 (each arm) Bent-Over Single Arm DB Rows.

**Use a box or bench to support yourself with your off-arm.

***Bent-Over Single-Arm Dumbbell Row tips for engaging your lats: https://www.crossfitinvictus.com/blog/horizontal-rows-tips-engaging-lats/

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete AMRAP 12 of:

12 Ring Dips

12 Overhead Squats (95/65)

12 Box Jumps (24/20)

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