Crossfit North Cloud – CrossFit
Warm-up (No Measure)
4x :20/:10 Assault Bike
10 Alt. V-Ups
10 Suitcase Deadlifts (5 each side)
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.
Metcon (No Measure)
25 Second Row Sprint
-5 second rest-
30 Second Bear Hug Sandbag Hold