Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
:60 Seated Forward Fold
:30/Side Calf Stretch (Rig or Wall)
:30/Side Scorpion Hold
10 Banded Monster Walks each Direction
Then…
3 Rounds of:
10 Russian KB Swing
10 Squat Jumps
10 Calorie Ski
Metcon
2020 Rogue Invitational Online Qualifier Workout #4 (AMRAP – Rounds and Reps)
Complete AMRAP 6 of:
3 Box Jump Over (24/20″)
6 Deadlift (255/175lb)
9 Bar Facing Burpee
*Prior to starting this workout, each athlete will need to create a long straight line on the floor and place their barbell on the center of that line. On the call of 3-2-1-Go the athlete will step forward and complete 3 box jumps overs, then 6 deadlifts and then 9 bar facing burpees. The athlete will then begin to start round 2 and this process will continue until the 6-minute time cap has been reached. The athlete’s score will be the total amount of reps completed in the 6 minutes.
** Athlete must record the time of the last completed round for tie break purposes**
RomWOD
This has been a week of TOUGH workouts. All of which are online qualifiers for the 2020 Rogue Invitational Sanctional Event. Instead of lifting or doing any other work today, we are going to end class with a RomWod session!
crossfitnorthcloud.com 