Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds of:
1:00 Run
10 Red Band Pullaparts
10 Lunge w/Twist
10 Strict Press
Gymnastics
Strict Pull-ups (12-10-8)
*Strict-no kip or butterly.
*Weighted if possible. Do NOT have to be unbroken!
Metcon
Metcon (Time)
Complete, for time:
Buy-In: 30/24 Calorie SkiErg
then….
Rounds of 9-12-15:
Thrusters (95/65)
Box Jumps (24/20)
Rx+:
Complete, for time:
Buy-In: 30/24 Calorie SkiErg
then….
Rounds of 9-12-15:
Thrusters (135/95)
Box Jumps (30/24)
crossfitnorthcloud.com 