Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
3 Minute Easy Bike/Row/Ski
Then…
3 Rounds of:
10 Banded Good Mornings
10 KB Russian Twists
10 Pushups to Downward Dog
Metcon
343 (Time)
With a Partner, complete for time:
100 TTB
100 Power Cleans (135/95)
100 Wall Balls (20/14)
43 Synchronized Burpees
*This WOD is completed in honor of the 343 NYFD firefighters, along with all of the lives that were lost on September 11th, 2001.
crossfitnorthcloud.com 