Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
3 Minute Bike
10 Red Band PullAparts (each position)
10 Russian Baby Makers
10 Banded Monster Walks
Then…
:30 Paloff Hold (R)
:30 Plank Shoulder Taps
10 Pushups
20 Reverse Lunges
10 Pushups
:30 Plank Shoulder Taps
:30 Paloff Hold (L)
Metcon
Crossfit Games Open 20.5 (Ages 16-54) (Time)
For time, partitioned any way:
40 muscle-ups
80-cal. row
120 wall-ball shots, 20/14 lb ball to 10 /9 ft.
Time cap: 20 min.
Crossfit Games Open 20.5 Scaled (Ages 16-54) (Time)
For time, partitioned any way:
40 chin-over-bar pull-ups
80-cal. row
120 wall-ball shots, 14/10 lb ball to 10/ 9 ft.
Time cap: 20 min.
Crossfit Games Open 20.5 Masters Scaled (55+) (Time)
For time, partitioned any way:
40 jumping chest-to-bar pull-ups
80-cal. row
120 wall-ball shots, 14 / 10 lb ball to 8/ 10 ft.
Time cap: 20 min.
crossfitnorthcloud.com 