Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
Easy 3-Minute Assault Bike
:60 per side Couch Stretch
:20 per position Banded Shoulder Stretch
then…
2 Rounds of:
10 PVC Hang Clean
10 Pushups
10 Banded Squats
10 KB Swings
Metcon
Metcon (Time)
In a team of 2, complete for time:
50 Cal. Row & 50 Cal. Ski
50 Clean & Jerk (135/95)
50 Pullups
150 Wallballs (20/14)
50 Pullups
50 Clean & Jerk (135/95)
50 Cal. Row & 50 Cal. Ski
crossfitnorthcloud.com 