Especially In Michigan

Crossfit North Cloud – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

2 Rounds:

1 Minute Ski

5 Inchworms

5 Spiderman lunge stretch (each side)

5 Burpees

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete AMRAP 9:

12/9 Calorie Ski

9 Burpees over the Bar

6 Russian KB Swings (70/53)

Weightlifting

Deadlift (4 x 4 (Building))

Deadlift:

4×4 (Building)

*Rest 60-90 seconds between sets*

Try to build to heavier than last week’s sets of 5.

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