Shout At the Devil

Crossfit North Cloud – CrossFit

View Public Whiteboard


Warm-up (No Measure)

400 Meter Jog


2 Rounds of:

10 Russian Baby Makers

10 DB Sotts Press/Arm

10 Cossack Squats/Leg

10 Upright Rows/Arm


Metcon (AMRAP – Rounds and Reps)

In teams of two complete AMRAP 24 of:

5 Man-Makers (50/35)

8 Toes-to-Bar

13 Box Jumps (24/20)

*400 Meter Run

Partner A runs 400 meters, while Partner B performs works through the triplet.

Partners switch when Partner A returns.

Partner B then runs a 400 M. while Partner A picks up where B left off.


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