Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
5 min warm-up easy assault bike
10 jumping squats every minute
-into-
3 Sets
9 hanging scap retraction on rings
6 kip to swing on rings
3 Ring Dips
5 single arm dumbbell thruster (each side) (light weight)
50 single unders
Metcon
Metcon (AMRAP – Rounds and Reps)
In a team of 3, complete the following in 30 minutes:
Max Distance on the AirRunner (Switch every 400 M.)
Max Rounds of:
40 Double-Unders
30 Box Jumps (24/20)
20 DB Thrusters (50/35)
10 Strict Pullups
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