Jesus Walks

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

8x :20/:10 Run

Then…

2 Sets:

10 Empty Bar Floor Press

10 DB Clusters

10 Box StepUps

Weightlifting

Front Squat (5 x 5 Across)

Metcon

Metcon (2 Rounds for reps)

In teams of 3, complete the following:

AMRAP 9 Minutes:

12/9 Calorie Assault Bike

4 Clusters (135/95)

*Rest

-Rest 3:00-

AMRAP 9 Minutes

12/9 Calorie Run

12 Dumbbell Bench Press (50/35)

*Rest
-One team member per “station”

-Teammates rotate when each person is finished with their station, and rotation always stays in the same order.

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