Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
5x :20/:10 Assault Bike
Then…
2 Rounds of:
15 Pushups
15 Walking Lunges
15 Suitcase Deadlifts
Then…
10 Scorpions (hold :05 seconds)
10 PVC Passthrough
10 Red Band Pullaparts
Metcon
Metcon (Time)
In teams of three, complete for time of:
100 Synchro Wallballs (20/14)
90 Calorie Ski
80 Synchro Power Cleans (135/95)
70 Calorie Row
60 Synchro Snatches (115/75)
50 Burpees
40 Synchro Thrusters (95/65)
30 Calorie Bike
20 Synchro Bar MuscleUps
10 Rope Climbs
*Synchro movements are completed by TWO athletes.
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