Raining On Sunday

Crossfit North Cloud – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

On a 10 Minute Clock:

1:00 Machine

10 Banded Lateral Side Step (Each Way)

10 Banded Air Squats

10 PVC Pass Throughs

10 Upright Rows

Metcon

Metcon (3 Rounds for reps)

Complete for Max

AMRAP 10:00

300 Meter Run

20/15 Calorie Bike

10 Pushups

-Rest 4:00-

AMRAP 8:00

40 Double Unders

20 Reverse Lunges

-Rest 2:00-

AMRAP 6:00

20/15 Calorie Ski

10 Toes-to-Bar

Accessory Work

Metcon (No Measure)

3 Sets

10 Alternating Dumbbell Bench Press R/L (moderate)

10 Hammer Curl R/L (moderate)

10 Deficit Push Up 6″/4″

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