Crossfit North Cloud – CrossFit

View Public Whiteboard


Warm-up (No Measure)

4x :20/:10 Assault Bike


2 Sets:

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.

Accessory Work

Metcon (No Measure)

3 Sets:

25 Second Row Sprint

-5 second rest-

30 Second Bear Hug Sandbag Hold

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: