In the Air Tonight

Crossfit North Cloud – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Assault Bike x 60 seconds (60-65% perceived effort)

Supinated Grip Static Hang x 60 seconds (accumulate if needed)

Perfect Stretch x 10 steps

Pronated Grip Static Hang x 60 seconds (accumulate if needed)

Assault Bike x 60 seconds (70-75% perceived effort)

Plank Shoulder Taps x 30 reps

Scapular Pull-Ups x 10 reps

Broad Jumps x 10 reps

Assault Bike x 60 seconds (80-85% perceived effort)

Metcon

Metcon (3 Rounds for reps)

Against a 3-minute clock…

Row 500/400 Meters

Max Reps of Chest-to-Bar Pull-Ups

Rest 60 seconds, and then…

Against a 3-minute clock…

Ski 500/400 Meters

Max Reps of Power Cleans (155/105)

Rest 60 seconds

*Repeat for a total of THREE SETS of each couplet – total workout time will be 24 minutes.

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