The Next Episode

Crossfit North Cloud – CrossFit

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Warm-up (No Measure)

Crossover Symmetry Activation


3 Sets:

1:00 Run

10 Thread the needle (each side)

5 inchworm

10 Big Arm Circles (Clockwise and Counter Clockwise)

50 Single Unders


Metcon (5 Rounds for time)


5 sets (1 Set every 3 Minutes)

70 Double Unders

20 Push Ups


5 sets (1 Set every 3 Minutes)

100 Double Unders

30 Push Ups

Target Time each set: 2 Minutes

Time Cap each set: 2:30


This workout is going to be a shoulder and chest pump! We will be working on push up volume while under fatigue.

The intensity will build with this one! The rest is short so manage your heart rate and muscular fatigue in the beginning sets!


Double Unders: Ideally unbroken or 2-3 sets at most. We want to work on smooth reps here!

Push Ups: Most of us need to break smart on the beginning sets. Aim for sets of 5+ throughout.

If you are a push up ninja – try for 1-2 sets.

Accessory Work

Metcon (No Measure)

2-3 Rounds:

10 Glute Ham Raises

10 Bird Dogs (with 2 second pause at end range)

10 Weighted Single Front Rack Dumbbell Lateral Box Step Ups (light/moderate) (each side)

100’ Single Arm Farmer’s Carry (Heavy) (Each side)

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