Crossfit North Cloud – CrossFit
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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