Stacy’s Mom

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets:

1:00 Bike (moderate)

10 Goblet Squats (light)

10 Russian Single Arm Kettlebell Swings (each side) (moderate)

Metcon

Metcon (2 Rounds for time)

Complete 2 Sets For Times:

25 Wall Balls (20/14)

20/15 Calorie Bike

15 Dumbbell Snatches (50/35)

-Rest 3 Minutes b/t sets-

Gymnastics

Metcon (No Measure)

Toes to Bar

4 sets @20%

–rest 30 seconds between sets–

—rest 1 minute–

3 sets @25%

–rest 30 seconds between sets–

—rest 1 minute–

2 sets @30%

—rest 2 minutes —

Max effort hang on rig

*Do not use grips for hang.