Scotty Doesn’t Know

Crossfit North Cloud – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

3:00 Cardio

then…

2 Rounds of:

10 Pushups

10 Squat Jumps

10 PVC Passthroughs

10 Ring Rows

Metcon

Metcon (3 Rounds for reps)

With a partner, complete the following for time, alternating movements:

AMRAP 7:

7 Calorie Run

7 Pullups

7 DB Front Squats (50/35)

-Rest 3:00-

AMRAP 7:

7 Calorie Bike

7 DB Clean & Jerks (50/35)

7 Burpees over the DB

-Rest 3:00-

AMRAP 7:

7 Calorie Row

7 DB Bench Press (50/35)

7 Box Jumps (24/20)

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