Bleed It Out

Crossfit North Cloud – CrossFit

View Public Whiteboard


Warm-up (No Measure)

6x :20/:10 Assault Bike

Banded Lat Stretch x :30 Seconds

Scorpions x 20


3 Rounds of:

15 KB Swings

10 Front Squats

5 Inchworms w/Squat


Metcon (5 Rounds for reps)

Every Minute on the Minute for 20 Minutes (5 Rounds):

Minute 1- 12/9 Calorie Row

Minute 2- 12 AbMat Sit-ups

Minute 3- 12 Burpees over the DB

Minute 4- 12 DB Box StepOvers (24/20) (50/35)

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