Crossfit North Cloud – N.C. Kids
Warm-up
Warm-up (No Measure)
How to Use the Rower
then…
2 Rounds of:
100 Meter Row
5 Pushups
10 Squats
Weightlifting
Clean (3-3-3-3-3)
Every Minute on the Minute for 5 Minutes
3 Power Cleans (from the ground)
Metcon
Metcon (Time)
For Time:
20 Walking Lunges
20 Deadlifts
20 Situps
20 Pushups
20 Power Cleans
20 Box Get-Overs
Game
“Simon Says”
crossfitnorthcloud.com 