Crossfit North Cloud – CrossFit

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Warm-up (No Measure)

Complete 2 Rounds of:

15/12 Calorie Ski

10 Ring Rows

5 Inchworms

:30 Static Bar Hang


Metcon (Time)

With a partner, partitioning reps as desired, complete 4 Rounds for Time of:

60/50/40 Calorie Row

50 Alt. DB Snatch (50/35)

50 Toes-to-Bar

50 DB Front Rack Walking Lunge (50/35)

Target Time each set: 8-10 Minutes


Row pace: This should be where you row pretty hard, not a relaxed pace.

DB Snatch: Sets of 10 or more

Toes-to-bar: Try to keep in sets of 5 or more. Should be completed in less than 3 minutes.

Lunges: These are best done in sets of 10 or more.

Cool Down

3:00 Walk

1:00 barbell calf smash R/L

2:00 goblet squat stretch with kettlebell on knee (focusing stretch on calf) R/L

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