Crossfit North Cloud – CrossFit
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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