Peaches

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

4x :20/:10 Assault Bike

Then…

2 Sets:

10 Alt. V-Ups

10 Suitcase Deadlifts (5 each side)

Metcon

Metcon (AMRAP – Rounds and Reps)

In a team of 3, complete the following for AMRAP 30:

30 Calorie Row

60 AbMat Sit-ups

30 Burpee Box Jump-Overs (24/20)

*Max Distance SkiErg – Partners rotate through Ski every 2:00.
This is all cardio – long endurance based team workout. Push your group and encourage each other to keep moving throughout the entirety of the workout.

This is a moderate intensity workout that is aimed at controlling your heart rate.

Accessory Work

Metcon (No Measure)

3 Sets:

25 Second Row Sprint

-5 second rest-

30 Second Bear Hug Sandbag Hold

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