Sound of Madness

Crossfit North Cloud – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

2 Sets:

1:00 Ski (OR Row)

50 Heavy Single Unders

1:00 Jog (OR Bike)

Metcon

Metcon (Time)

With a partner, complete the following:

5 rounds

2 Rope Climbs

15 Push Ups

-Rest 3 Minutes-

12-12-10-10-8-8

Strict OR Weighted Pullups (#20 Rx+)

-Rest 3 Minutes-

5 rounds

2 Rope Climbs

15 Push Ups

-Rest 3 Minutes-

12-12-10-10-8-8

Dumbbell Bench Press (50/35)

-Rest 3 Minutes-

5 rounds

2 Rope Climbs

15 Push Ups