Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
3:00 Jog
then…
2 Rounds:
5 Inchworms
10 Reverse Lunge w/Twist
10 Cossack Squats/side
5 DB Push Press/Side
Weightlifting
DB Bench Press (5 x 5)
5 Dumbbell Bench Press (Heavy) x 5 sets
*In between sets 10 wide grip barbell curls.
Metcon
Metcon (3 Rounds for reps)
Complete the following for Max Reps in each “Round:”
AMRAP 4 Minutes:
30/24 Calorie Run
Max DB Snatch (50/35)
-Rest 2 Minutes-
AMRAP 4 Minutes:
30/24 Calorie Bike
Max Wallballs (20/14)
-Rest 2 Minutes-
AMRAP 4 Minutes:
30/24 Calorie Row
Max Burpees
Scoring:
Score is the number of reps completed in the remaining time after the Run/Bike or Row.
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