4th of July: “1776”

Crossfit North Cloud – N.C. Kids

View Public Whiteboard

Warm-up

Warm-up (No Measure)

3:00 Cardio

Then…

2 Rounds:

10 Lunge w/Twist

10 Strict Press (Empty Bar)

10 Cossack Squats

10 Plate Hops

Metcon

1776 (Time)

Complete 4 RFT of:

289 M. Run

50 Squats

40 Push Press (45/35)

30 Box Jumps (24/20)

20 Pushups

10 OH Lunges (45/25)

5 Burpees

Game

Medball Relay