Burn It to the Ground

Crossfit North Cloud – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

3-Minute Ski/Run/Bike/Row

Couch Stretch x :60/side

Then…

Two Rounds of:

10 DB Push Press

5 Inchworms

10 Banded Squats

5 Scorpions (per side)

Metcon

10-Station Team (AMRAP – Reps)

“10-Station Team” (30 Minutes)

In teams of two complete these 10 stations for AMRAP:

1. Assault Bike for Max. Calories

2. Push Press (95/65)

3. Toes-to-Bar/K2E/HLR

4. Goblet Squats (53/35)

5. Russian KB Swings (53/35)

6. Double-Unders/SU/JJ

7. Push-Ups

8. Wallballs (20/14)

9. AbMat Sit-Ups

10. Box Jumps (24/20)
*For each “station” you and your partner will complete 2 minutes of work followed by a 1 minute rest/transition period.

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