Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
1:00 Row
1:00 Bike
1:00 Run
then…
2 Rounds:
10x Banded Lat Pulldown
10x PVC Snatch Balance
10x Alt. V-Up
Metcon
RWB Showcase 2021 Event #3 (Time)
Complete For Time:
25 x Thrusters
25 x Synchro Toes to Bar
25 x Overhead Squats
25 x Synchro Toes to Bar
25 x Thrusters
10 x Synchro Bar Muscle Ups
25 x Overhead Squats
10 x Synchro Bar Muscle Ups
100 Calorie Row
*15:00 Time Cap
**Weights:
Rx: 155#/115#
Intermediate: 115#/85#
Scaled: 75#/55#
***Movements:
Intermediate-Pullups instead of Bar MU
Scaled-Gymnastics are accumulated, not synchronized
Accessory Work
Metcon (No Measure)
12-10-8-8 Bulgarian split squats (Build to a challenging weight for each set) (total reps, not each side)
4×8 B-stance Double Dumbbell Deadlift (Heavy)
4×6 Weighted Glute Ham Raise (Moderate)
crossfitnorthcloud.com 