B.Y.O.B.

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Accumulate 30 Calories on Row/Bike/Ski

Followed by…

Two Sets:

Kettlebell Halos x 6

Lunge Pulses x 10/Leg

Plank Shoulder Taps x 20-30

Followed by…

Two Sets of:

Kettlebell Windmill x 10

Bottom’s Up Kettlebell Carry x 100 Ft. (switch arms halfway)

Accessory Work

Metcon (No Measure)

Three sets of:

Seated Dumbbell Shoulder Press x 8 reps @ 2111

Rest 30 seconds

Supine Ring Rows x 8-10 reps @ 2111

Rest 30 seconds

Band-Resisted Face Pulls x 12-15 reps @ 2111

Rest 30 seconds

Strict Toes to Bar x 6-8 reps @ 2110

Rest 30 seconds

Metcon

Metcon (Time)

Five rounds for time of:

20/15 Calorie Row

10 Thrusters (95/65)

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