Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
Followed by…
Two Sets:
Kettlebell Halos x 5 each direction
Single-Arm Kettlebell Deadlifts x 10 each side
Rotational Med Ball Throws x 5 per side
Scapular Pull-Ups x 10 reps
Rest as needed
Metcon
Metcon (Time)
In teams of two, alternate tasks to complete 5 sets each of:
7 Deadlifts (225/155 lbs)
14 Toes-to-Bar
21 Calorie Row
Partner A will perform 7 Deads, Partner B performs 14 T2B, Partner A runs 21 Calorie, Partner B then performs deadlifts, and so on…
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