Danger Zone

Crossfit North Cloud – CrossFit

View Public Whiteboard


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 (AMRAP – Rounds and Reps)

With a partner, alternating movements, complete 3 sets for Max Rounds & Reps of:


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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