Crossfit North Cloud – CrossFit

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Warm-up (No Measure)

10:00 Clock:

30 Plate Hops

50′ Banded Monster Walk (Forward/Backward)

10 Banded Air Squats

20 Single Arm DB Rows (10 Each Arm)


Metcon (AMRAP – Rounds and Reps)

With a partner, alternating movements, complete a 20 Minute AMRAP of:

12 Back Squats (135/95)

12 AbMat Situps

12 DB Push Press (50/35)

12 DB Box Stepups (50/35)

12 Calorie Row

*Every 2:00, including 0:00 both partners must complete 5 synchronized burpees

Accessory Work

Metcon (No Measure)

3 rounds

1:00 Plank

1:00 alt v ups

1:00 Side plank right

1:00 alt v ups

1:00 side plank left

1:00 alt v-ups

– Rest 1:00-

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