Heat Wave

Crossfit North Cloud – CrossFit

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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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