Kiss Kiss

Crossfit North Cloud – CrossFit

View Public Whiteboard


Warm-up (No Measure)

4x :30/:30 Row


Goblet Hold Wallsit x :60 seconds

PVC Passthroughs x 20

Pushups x 20

Cossack Squats x 20

Ring Rows x 20


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:


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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