On Fire

Crossfit North Cloud – CrossFit

View Public Whiteboard


Warm-up (No Measure)

400 M Run


2 Rounds:

10 PVC Passthroughs

10 Push-ups

10 Empty Bar OHS

10 Ring Rows


Metcon (AMRAP – Reps)

With a partner, complete 30 Minute AMRAP of:

100 Calorie Run

75 Overhead Squats (95/65)

50 Bench Press (135/95)

25 Sandbag Cleans (150/100)

Max Calorie Assault Bike in remaining time

*partner must perform 25 Double Unders to switch in.

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