Wrecked

Crossfit North Cloud – CrossFit

View Public Whiteboard

Warm-up

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

Weightlifting

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

3-Position Clean

Metcon

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

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