Little Miss Can’t Be Wrong

Crossfit North Cloud – CrossFit

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Warm-up (No Measure)

2 Sets:

12/8 Calorie Assault Bike

8 Box Jumps with step down

4 single arm dumbbell thrusters (each side) (moderate)


Metcon (4 Rounds for time)

4 Sets (1 Set every 5 Minutes)

15 Chest to Bar Pull Ups

12 Box Jump Over (24″/20″)

9 Thrusters (95/65)

Target Time each set: sub 3 Minutes

Time Cap each set: 4 minutes

*You need at least a minute rest each time!


This is a sprint workout so go FAST but MOVE WELL!!!

You have plenty of recovery built in


Chest to bar: these are ideally unbroken in bigger sets, but just keep moving if you need to break them up.

Box Jump-Overs: aim to keep these at a consistent pace. Use the step out and back in method for settling into a pace.

Thrusters: These are the end of the round, go for broke and just hang on to the bar for the set of 9.

Accessory Work

Metcon (No Measure)

12-10-8-8 Dumbbell Bench Press (Build to a challenging weight for each set)

3×6-10 Arnold press (Moderate/Heavy)

3×12 Rear Dumbbell Delt raises (Moderate)

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