Crossfit North Cloud – CrossFit

View Public Whiteboard


Warm-up (No Measure)

2 Sets:

1 Minute Bike

10 Goblet Squats (light)

10 Single Arm DB Press (light/moderate) (each side)

10 Banded Lat Pulldowns


3-Position Clean (Every :90 x 8 Sets)

3-Position Clean


Metcon (4 Rounds for reps)

With a partner, for max reps complete the following:

Every 3:00 x 4 (12:00 Total)

Partner A: 9 Devil Press (50/35)

Partner B: 18/13 Calorie Bike

*Max Reps Wallball (20/14) in remaining interval time

**Partner A and B flip implement every round

Rd 1 – A: Devil Press/ B: Bike

Rd 2 – B: Devil Press/A: Bike

Rd 3 – A: Devil Press/B: Bike

Rd 4 – B: Devil Press/A: Bike

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: