Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
2 Sets
300m Ski (build intensity each round)
10 Ring Row
5 Single Arm kettlebell presses (moderate) (Each side)
5 Single Arm Russian kettlebell Swings (moderate) (Each side)
5 Front rack single arm kettlebell step back lunges (moderate) (Each side)
5 Front rack single arm kettlebell waiters squats (moderate) (Each side)
Metcon
Metcon (3 Rounds for reps)
In a team of 3, alternating movements, complete the following:
AMRAP 9:
15/12 Calorie SkiErg
10 Box Step-Overs (24/20) (50/35)
-Rest 3:00-
AMRAP 9:
15/12 Calorie Run
10 Toes-to-Rings
-Rest 3:00
AMRAP 9:
15/12 Calorie Bike
10 American KB Swings (70/53)
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