Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
4x :30/:30 Row
Walking Lunge w/Twist x 20 Steps
Followed by…
Two Sets:
Leg Reach x 20 (10/leg)
Ring Rows x 10
Bird Dogs x 20 reps
Wall Slides x 10
Metcon
Metcon (AMRAP – Rounds and Reps)
With a partner, alternating movements, complete 3 sets for Max Rounds & Reps of:
AMRAP 8:
13 Calorie Row
8 Burpees over the Rower
5 Double DB Power Clean (50/35)
Rest 2:00
*Start sets 2 and 3 where you left off the previous set.
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