Crossfit North Cloud – CrossFit
Warm-up
General Warmup #2 (No Measure)
Easy 3 Minute Row/Bike/Ski
Then…
3 Rounds of:
5 DB Strict Press (Double DB)
5 Burpees
10 Walking Lunges
5 Box Stepups
5 Ring Rows
Metcon
Metcon (3 Rounds for reps)
With a partner, alternate movements to complete each of the three 8 minute AMRAPS:
AMRAP 8:
3 Man-Makers (50/35)
6 Handstand Pushups
9 DB Box Step Overs (24/20) (50/35)
REST 2:00
AMRAP 8:
12 Calorie Bike
15 AbMat Situps
12 Wallballs (20/14)
REST 2:00
AMRAP 8:
9 Box Jump Overs (24/20)
6 Deadlifts (225/155)
3 Burpees over the Bar