The Diary of Jane

Crossfit North Cloud – CrossFit

View Public Whiteboard


Warm-up (No Measure)

3 Minute Bike

Pigeon Pose x :30 seconds

Standing Forward Fold x :60 seconds


3x Through:

10 Cossack Squats

10 Ring Rows

10 GHD/AbMat Sit-ups


Metcon (4 Rounds for reps)

Complete 4 Rounds (32 minutes total) of:



1 Minute Weighted Wallsit (35/26)

250/200 M. Row

In remaining time:

Max Reps of Man-Makers (50/35)

Rest 4:00
Rx+: Double Front Rack KB Wallsit (2x #35/#26)

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