The Real Slim Shady

Crossfit North Cloud – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

10 M. Shuttle Runs x 10

Crossover Symmetry Activation Protocol

Goblet Hold Duckwalk x 20 Steps

Metcon

Metcon (AMRAP – Rounds and Reps)

In teams of 3, complete AMRAP 40 in “Conga-Line” style of:

1 Mile Bike

500 M. Ski

5 Rope Climbs
*Sub 10 Seated-to-Standing Rope Pulls

**Rx+: Legless Rope Climbs

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