Fat Lip

Crossfit North Cloud – CrossFit

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Warm-up (No Measure)

Complete the following:

Row :45 easy

Ski :45 easy

Bike :45 easy

Bike :30 moderate

Ski :30 moderate

Row :30 moderate

Row :15 fast

Ski :15 fast

Bike :15 fast


Metcon (3 Rounds for calories)

Complete 3 Sets for Max Calories:

AMRAP 7 Minutes

10-15-20-25….so on…

Row (calories)

Ski (calories)

Bike (calories)

-Rest 3:00 between sets-

Target Calories each set: 100/80+


Stimulus today is high intensity. You will be performing the ascending calorie scheme for 3 separate sets (3 separate scores).

*Goal is to aim for similar scores across rounds or slightly faster for each round.

*We want you to hold a consistent 80-85%+ effort.


Row: You should focus on long, strong pulls with each row stroke. The other machines will affect your row but we don’t want you to lose pace. Breathing with each pull will assist you in better pacing and assist in preventing burning out early.

Bike: Use your arms on this and lean into it.

Ski: Work to close the hips forcefully each pull and leverage your torso to keep a high output.


*Weightlifting today is optional, go by feel depending on how you’re feeling from yesterday!

Deadlift (5×5 Across @ 80-ish %)


5×5 (Across in weight)

*Rest 60-90 seconds between sets

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