Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
6x :20/:10 Bike
Then…
3 Rounds:
8x Half-Kneeling DB Strict Press
8x Banded Air Squats
8x Ring Rows/Strict Pullups
Metcon
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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