A Horse With No Name

Crossfit North Cloud – CrossFit

View Public Whiteboard


Warm-up (No Measure)

4x :20/:20 Assault Bike

Followed by…

(3 sets):

Kettlebell Snatch x 5 reps each side

(3 sets):

Kettlebell Overhead Squat x 5 reps

*Build over the course of the 3 sets. If flexibility is an issue, hold the kettlebell in the front rack position instead of OH Squat.


Metcon (AMRAP – Rounds and Reps)

In teams of two, alternating full rounds, complete as many rounds and reps as possible in 40 minutes of:

5 Pull-Ups

10 Push-Ups

20 Air Squats
*Every 6 rounds (3 each teammate), teams must run 400 meters.

*Rx+ = Strict Pullups

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: