Crossfit North Cloud – CrossFit

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Warm-up (No Measure)

6x :20/:10 Bike


3 Rounds:

8x Half-Kneeling DB Strict Press

8x Banded Air Squats

8x Ring Rows/Strict Pullups


Metcon (Time)

In a team of 3, complete:

150 Calorie AirRunner

60 Man-Makers (50/35)

Rest 5:00

150 Synchronized DB Snatch (50/35)

150 Back Squats (135/95)
Work can be split as desired.

*First part – 2 people working at once, one on the airrunner and one on man-makers.

*Second part- all three partners working at once.

Accessory Work

Metcon (No Measure)

Alternating EMOM 8: (4 Rounds)

1 – 10 DB Skull Crushers

2 – 20 Lateral DB Flys

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