Crossfit North Cloud – N.C. Kids
Warm-up
Warm-up (No Measure)
Team “Row” – Ling
Row 1000 Meters
-stopping and switching every 100 meters
-# of meters over or under is the amount of burpees you must complete!
Metcon
Metcon (4 Rounds for reps)
“Tabata” – :20 on/:10 off
1- Row for Calories
2- Air Squats
3- DB Snatches
4- Toes-to-Bar or Hanging Leg Raises
*Rest 1:00 between movements
crossfitnorthcloud.com 