Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds:
10/8 Calorie Ski
5 inchworms
5 lateral box step ups (each side)
5-10 thrusters (start with empty bar and build weight)
Metcon
Metcon (4 Rounds for reps)
Complete 4 Rounds:
AMRAP 3:
12/9 Calorie Ski
6 Sandbag Clean Burpees over Box (30/24″) (150/100)
*Max Single-Arm DB Shoulder-to-Overhead (50/35)
-Rest 1:00 btwn. sets-
Accessory Work
Metcon (No Measure)
3 sets:
10 Med ball hand to foot V- ups
45-sec Front Hold Weighted Back Extension Hold
10 Med Ball Rotational Throws (each side)
10 Stiff-Legged Deadlift
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